Friday 20/07/2018


CrossFit SPEED – CrossFit

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Movement Prep

2 Rounds

500m Row

4 strict pull ups

30sec goblet squat hold

Strength & Conditioning

Deadlift (10-10-10-10)

No touch deadlifts ( the barbell is not allowed to touch the ground during the set).

* Between each set complete 6 extremely explosive squat jumps

Metcon

Metcon (Time)

(Paired)

6 Rounds for time

30 Wall balls 9/6

15 TTB

10 Squat cleans 70/45

5 Muscle-ups

* while 1 athlete works the other must complete 20/15 calories then you can switch and continue on from where athlete 1 finished.

Accessories

5 x 10 Bench press @ 65%

* between each set barbell 21s (7 B-half 7 T-half 7-full)

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