Friday 13/10/2017


CrossFit SPEED – CrossFit

Movement Prep

5Min AMRAP

100M Run

4 Spinderman with theoracic twist

8 Single leg kb deadlifts (each side)

4 Straight arm banded pull downs

Strength & Conditioning

Deadlift (5-5-5+)

Set 1 – 5 x 65%

Set 2 – 5 x 75%

Set 3 – 5+ x 85%

Metcon

7min: Metcon (AMRAP – Rounds and Reps)

(Paired)

2 x 3min AMRAP – 1min Rest

10 Bar muscle ups (switch every 5)

20 DB STOH 20/15 (switch every 10)

10 Burpee TTB (switch every 5)

20 DB cleans (switch every 10)

7min: Metcon (AMRAP – Rounds and Reps)

2 x 3min AMRAP – 1min Rest

(Paired)

40 Calories (20each)

20 Dead ball squat cleans 15/9 (10each)

Extras

3 x

100m Deadball carry 35/25

14 Single leg calf raises (ensure full flexion and full extention can be achieved, 14 both sides can add load)

*work for quality not time so take rest where needed

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