Saturday 21/07/2018

CrossFit SPEED – CrossFit

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Movement Prep

1 Round

800m Run

30 Banded goodmornings

Strength & Conditioning

EOMOM: Snatch Complex 2 (5 Rounds starts at 65%)

1 Full Squat Snatch

2 Hang Squat Snatch

3 Oh Squats

2 Hang Squat Snatch

1 Full Squat snatch


Metcon (AMRAP – Rounds and Reps)

Part A

7min AMRAP

Team of 4

50 d/us

30 ring dips

30 back squats 60/40

30 burpee over bar
1 athlete holding a gun hold 15/10 1 workining (if the plate touches the ground it is a 30cal AAB penalty).

while 2 athlete work on the amrap for 7 minutes the other 2 athlete are working through part B then after 7minutes we switch.

Metcon (AMRAP – Rounds and Reps)

Part B (alternating rounds)

7min AMRAP

14 Suitcase Dead lifts 64/48

50m Farmers carry


Agility work

6 x 50m sprint (1min rest)

10 Rounds

1 x agility diamond sprints

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