Monday 20th of November 2017

CrossFit SPEED – CrossFit

Movement Prep

2 Rounds

200m Run

4 Single arm OH kb squat (each side keep tempo)

10 m Duck walk

12 Arch rocks


Metcon (No Measure)

Every 90 Seconds for 4 Sets

3 Muscle Snatches

3 High Hang Snatches

3 Snatch Balance

3 Sots Press Behind the neck
Working with a barbell or 30 KG’s MAX for the entire set.

7-1/2: Snatch (5-3-3+)

Set 1 – 5@70%

Set 2 – 3@80%

Set 3 – 3+@90%

Reps do not need to be touch and go, but maximum time between reps is 5 seconds.

There should be no failures in the 5+ set, reps should be fast and efficient.

Metcon (No Measure)

3 Rounds, rest as needed between rounds to keep speed and accuracy.

3 Forward rolls

20m in out cone run

10 Lateral box jumps (for quality)


12min: Metcon (AMRAP – Rounds)


30 D/us

5 CTB Pull ups

10 Thrusters 42.5/30

15m HS walk

* every 3 minutes repeat but CTB reps will increase by 5 each round the rest stay the same, this is a 12minute workout.
Must PAUSE at the top of rep for S2OH! Doesn’t need to be long but MUST show control.


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