Thursday 7th of September 2017


CrossFit SPEED – CrossFit

Warm-up

Working with a barbell complete;

3 Rounds of

6 Muscle Snatch

3 Snatch Pull Under

20 Second Bridge Hold

Strength & Conditioning

Drop Snatch (3-3-3)

To be performed at 30-40% of 1RM Overhead Squat

Snatch Balance (3-3-3)

To be performed at 50-60% of 1RM Overhead Squat.

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP

20 Wall Balls

15 Squat Cleans 60/40

10 “No Jump Burpee” 24/16

Extras

Metcon (No Measure)

ROMWOD

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