28/07/2018


CrossFit SPEED – CrossFit

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Movement Prep

2 Rounds

100m Overhead plate carry

10 sumo squats

10 Oh squats

Strength & Conditioning

EMOM: Snatch Balance (1,1,1,1)

1 Snatch balance

1 Oh squat

Squat Snatch (1,1,1,1)

1 Power Snatch

2 High hang squat snatch

Metcon (AMRAP – Rounds)

4 Rounds (3min amraps 1min rest)

2 Rounds

100m Wall ball run

12 Wall balls 9/6

12 DB cleans 20/15

2 Rounds

30 D/us

6 Kb snatches

6 Oh kb lunges 24/16

3 Pull ups

3 Knees to elbows

Accessories

15min AAB (HOLD M65-60RPM F 60-55RPM)

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