Friday 6th of October 2017

CrossFit SPEED – CrossFit

Movement Prep

3 Rounds of

10 banded clams (5 each side)

7 ring rows W/ 2 second pause at top

10 straddle sit ups

Strength & Conditioning

Front Squat (6-6-6-6)

Working at 60% of 1RM Front Squat at 1311 tempo

(1 second lower, 3 second pause, 1 second extension, 1 second pause at the top of the rep)


Metcon (Time)

Partnered “DT’s Skinny Brother”

10 Rounds for time, alternating every round

18 Deadlifts 50/35

15 Hang Power Cleans 50/35

12 Push Jerks 50/35
Partner A must complete an entire round before Partner B may pick up the bar to start their round.


Metcon (No Measure)

4×8 (each side) Single Leg Romanian Deadlift

4×8 (each side) Banded Straight leg Kick Back

4×8 Banded Rear Delt Fly (high to low)
Aim to work heavier than last weeks sets.

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