Monday 23rd of July 2018


CrossFit SPEED – CrossFit

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Movement Prep

5min AMRAP

100m Run

5 squat jumps

8 clean pull unders (power)

12 v snaps

Strength & Conditioning

Power Clean (6-6-4-4-2-2-2)

* Complete 8 burpee over the bar before completing reps.

*90sec rounds increase and maintain technique.

Metcon

15min: Metcon (AMRAP – Rounds)

3 Rounds

1 – 24/18 Cal

2 – 12 DB thrusters 20/15

3 – 50 D/us

4 – 20 Box jump overs 24/20

5 – 15 TTB
* attempted to hold standard, scale reps before complexity

Extras

Metcon (Time)

2 Rounds

800m Row

1-1 rest

* damper must be on 10 aim for under 22 stroke rate

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