Wednesday … Speed Posterior @60%

CrossFit Hammermill – CrossFit

WARM-UP

15:00

3 Rounds:

~ 10y Sampson Lunges

~ 10 y Gymnastic Bear Crawl

~ 10 Pull-ups

Mobility & Burgener

.

SPEED

@15 /15:00

Back Squat

~ 08:00 … Work to your 60%(1RM)

then

~ OTM … 6 sets x 4 reps with a 3 second descent

* Slow & Steady Down … Fast & Accelerating Up

.

SWEAT

@30 /10:00 … Set Up & Work Up

@40:00 /12:00

Burpee Barbell Complex

*@60% of the weakest of the following movements:

Climbing Reps: 1, 2, 3 … of each:

~ Bar Over Burpee

~ DL

~ Power Clean (from floor)

~ Front Squat

Metcon (AMRAP – Rounds and Reps)

BB Complex

Accessory Work

Banded Lying Leg Curls x 100

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