Monday 28/08/2017


CrossFit SPEED – CrossFit

Warm-up

2 x

20 single leg skips (10each side)

10 squat jumps

10 dynamic supine twists

Strength & Conditioning

8min: Front Squat (6,6,6,6 @ 75-80%)

Metcon

Metcon (Time)

Buy IN – 30 burpee over bar

50 D/us

4 Squat Snatches 85/55

5 Muscle ups

50 D/us

8 Squat Snatches 62.5/42.5

5 Muscle ups

50 D/us

12 Squat Snatches 50/35

5 Muscle ups

* Muscle ups will be scaled for 15 pull ups can kip

Extras

Max Height Box Jump (Distance)

Max Height Box Jump
from seated position

100m Row (Time)

100m Row
5 x 100m sprints 1min rest after each

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