CrossFit SPEED – CrossFit
Movement Prep
Perform 3 Rounds of;
10m Straight Legged Roo Jump (stay on your toes the entire time)
3 Snatch Grip Sotts Press
2 Snatch Pull-Unders
3 Snatch Balance
3 No Arm Stand Up’s (starting face down)
Strength & Conditioning
Hang Snatch (3-3-3-3-3-3-3-3)
Performed as “Squat Snatch” in an 8 Minute EMOM
Metcon
Metcon (AMRAP – Reps)
3 Minute AMRAP
Shuttle Run
5m,10m,15m constitutes as one rep.
Metcon (Time)
10-20-30
Hang Power Clean 52.5/35Kg
Single Arm KB Suitcase Lunge 32/24
• Finish each round with 100m Farmers Carry w/2x KB @ Same Weight
Extras
Metcon (No Measure)
10 Minute Cool-Down
Bike, Jog, Row
Must be able to hold full conversation the entire 10 minutes.
