Monday 2nd of July 2018

CrossFit SPEED – CrossFit

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Movement Prep

2 Rounds of

200m Run

6 Elephant push ups

20sec banded lat mobility either side

6 Wall facing kb squat

Strength & Conditioning

Metcon (Weight)

8 x 3 (EMOM)

Power Snatch @75-85%

* must be touch & go focus on bar path and leg drive maintain fast hand speed.


Metcon (3 Rounds for reps)

Death by Tabata (4 x :60 on :30 off)

– Cal AAB

– Clean & Jerks 42.5/30

– Cal Row

– Single arm KB snatch 24/16

– 25m Sprints

– MedBall squat cleans 15/9
your score is your total reps completed throughout the workout keep a running tally. it is scored as 3 rounds each coupled movement is its own round.


Metcon (Time)

For quality

2km Row

500 @ 26SR

500 @ 28SR

500 @ 32SR

500 @ 28SR

* focus on technique that includes breathing, keep tension on the chain.

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