Friday 17th of November 2017

CrossFit SPEED – CrossFit

Movement Prep

5 Minute AMRAP

10m Banded Walk, 5m each side

10 Banded Pull- Aparts, focus on tight shoulder blade squeeze at the top of each repetition.

30 second Hollow Hold

Strength & Conditioning

Front Squat (5-5-5)

Set 1 – 5@65%

Set 2 – 5@75%

Set 3 – 5+@85%

Last set should be max reps, but not to failure.

Know your body!


Metcon (AMRAP – Rounds and Reps)

Synchro Partnered Cindy

5 Pull-Up’s

10 Push-Up’s

15 Air Squats
All movements must be syncrhonized at top and bottom, apart from the pull-up’s which only need to meet at the top together at the same time.


Metcon (No Measure)

3 Sets of;

8 Bench Press

8 Double DB Supine Bench Row
Weight should be able to be unbroken for first or even the second round as well, but heavy enough that the third set should need to be broken in two sets.

Rest as needed between sets.

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