Thursday 17/08/2017


CrossFit SPEED – CrossFit

Warm-up

3 x

100m Run

10 Air squats with theocratic extension

30sec sumo squat and hold

Strength & Conditioning

12min: Squat Snatch (12min EMOM 1rep )

start at 60% increase every couple minutes do not increase if movement becomes sloppy

Metcon

Metcon (Time)

FOR TIME

40 Wall balls 9/6

10 Hang snatches 52.5/35

6 Ring dips

30 Wall balls 9/6

10 Hang snatches 52.5/35

6 Ring dips

20 Wall balls 9/6

10 Hang snatches 52.5/35

6 Ring dips

10 Wall balls 9/6

10 Hang snatches 52.5/35

6 Ring dips

Buy out 500m Row

Extras

Sprints then ROM WOD

Metcon (Time)

10 x

100m Sprints

90sec rest between runs

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