Saturday 21st of October 2017

CrossFit SPEED – CrossFit

Movement Prep

6 Minutes of;

5 Each Side, Single Arm Banded External Rotation

6 Broad Jumps

20 Second Handstand Hold ( Aim for nose and toes touching only)


Metcon (No Measure)

Every 2 Minutes for 4 rounds (8 Minutes)


3 Snatch Lift Off

3 Roll Through’s

3 Hang Shrug Pull’s

3 Muscle Snatch

3 Overhead Squats

Barbell – 40/30kg as an ABSOLUTE MAXIMUM

Squat Snatch (1-1-1-1-1)

1 Cluster Rep, consists of 4 individual reps, performed every 15 seconds.

Perform 1 “Cluster” @ 80% of 1RM Squat Snatch and 4 Strict Toes to Bar every 3 Minutes for 5 sets total.

In total you will be doing 20 Squat Snatch.

All sets must be the same weight, no increasing!


Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

7 Shoulder to Overhead 70/45

30 Second OH Barbell Hold

7 Front Squats 70/45

30 Second Front Rack Hold
When scoring, each second held in the each of the holds, consists as one rep ie; if Michael held for 23 seconds on his overhead hold, he would score 30 reps, 7 Shoulder to overhead plus his 23 seconds of holding.


Metcon (No Measure)

10 Minute Run, Bike, Row Cooldown
At a pace that you could easily hold a conversation at.

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