Friday 27th of October 2017

CrossFit SPEED – CrossFit

Movement Prep

5 Minute AMRAP

12m Spider-man crawl focus on hamstring activation

6 Barbell good mornings

10 Partner assisted hamstring curls

Strength & Conditioning

Deadlift (5-3-1+)

Set 1 – 5 @75%

Set 2 – 3 @ 85%

Set 3 – 3+@95%

Set 3 Should be max reps @ 95% but not to failure.


Metcon (AMRAP – Reps)

2 x 3min AMRAP

10 Syncro Power Snatches 52.5/35

10 Syncro Burpee over bar

max rep Ring dips

1Min Rest
you are only scored on the ring dips tally of both sets

Metcon (AMRAP – Reps)

2 X 4min AMRAP

30 Cal (15each)

15 Syncro kb swings 32/24

max muscle ups

1min Rest between rounds

you are scored on the muscle ups for both rounds.


Metcon (No Measure)

3 x (leg press machine)

10 single leg calf raises each side

10 single leg leg presses 4sec tempo lower

2 x

max effort GHD sit ups (must be unbroken 2min rest between attempts)

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