Wednesday 27th of September 2017


CrossFit SPEED – CrossFit

Movement Prep

3 Rounds of;

20 skaters

16 Hollow rocks

12m Frankenstein’s

Strength & Conditioning

Deadlift (6-6-6-6)

Performed as Banded snatch grip deadlifts @ 50-55%

Metcon

Metcon (AMRAP – Rounds and Reps)

Increasing Ladder for 6 Minutes

1-2-3-4-5-6-ETC

Plyo Push ups 2/1″

Jump Squats to target

Metcon

Metcon (Weight)

8 Min For Load

10 Snatches @first weight

10 Snatches @second weight

(Sore = 10 x first weight + 10 x second weight)

Extras

Metcon (No Measure)

2 x max false grip hang

2 x max Pinch carry ( Must be unbroken)

3min banded wrist distraction

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