Saturday 14/10/2017


CrossFit SPEED – CrossFit

Movement Prep

2 x

15m Bear crawl

15m Crab crawl

10 Split stance barbell strict press

6 Prone Ground angels 1.25kg plates

Skills

6Min EMOM

1 Clean Pull

1 Pull under

1 Tall jerk

Weightlifting

Clean and Jerk (12Min EMOM )

3 Second eccentric lower to below the knee

*Increase every 2-3min (Start at 50-60%)

Metcon

Metcon (Time)

Team of 3 (Indian file)

21 Power Cleans 42.5/30

15 Pistols

100m Farmers carry 24/16

21 Ring Dips

15 Power Snatches 42.5/30

100m Front rack carry 24/16

21 Sumo High Pulls 42.5/30

15 Pistols

100m OH Carry 24/16

Extras

10min Cooldown (only breathing through your nose)

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