Friday 03/08/2018


CrossFit SPEED – CrossFit

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Movement Prep

dodge ball

Strength & Conditioning

11min: Metcon (Time)

30 Clean & jerks 62.5/42.5

30 Snatches 62.5/42.5

* Every change both athletes must complete 4 bur pees

Metcon

13min: Metcon (AMRAP – Rounds and Reps)

Max Rounds (round for round)

15/12 Calories

12m Oh plate lunge 20/15

4 muscle ups

12m Oh plate lunge
Muslce ups will be subbed for burpee hip to bar

Accessories

12 minutes

Snatch technique (work off jerk boxes, set up so the bar is just below the knees.)

* Focus on fast hips strong catch, weight should not exceed 65% of your max

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