Wednesday 18/07/2018


CrossFit SPEED – CrossFit

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Movement Prep

5min AMRAP

12 Hollow rocks

4 muscle cleans

4 push jerks

Strength & Conditioning

Clean and Jerk (3-3-3-2-2-2-1-1)

Every 90 seconds (must be power clean & push jerk)

Metcon

Metcon (3 Rounds for reps)

3 Rounds (4min on 1min off)

AMRAP

12/9 Calories

20 AKB swings 24/16

15 HSPUS

10 Pistols

* each round starts again

Accessories

Metcon (No Measure)

3 Rounds

10 Single leg db RDLS (each side)

10 GHRS

20 Barbell hip thrusts 50/35

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