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23
04
2020

CrossFit SFS: Strength Work

By Scotty 0

Hope everyone is keeping up the strength work?

The time is now to keep hitting up the strength work, guy’s let us know if we can help with a program at all?

Brett lives and breaths the strength work and is happy to help you out!

CrossFit SFS – Workout of the day

Warm-up

3 rounds:
6 x Inchworms (no push-up)
12 x Lunges
18 x Hollow Rocks
24 x Double Unders or 48 x Single Skips

Then;

3 rounds:
3 x V-ups or 6 x Sit-ups
5 x Deadlifts with object of choice

Weightlifting

Snatch (2’s)

EMOM 8

Full squat snatch @ 70 – 80%

Drop and reset each rep

Focus on full extension of hips

speed under the bar

punching those arms out

Metcon

10-9-8-7-6-5-4-3-2-1
Barbell Deadlift (100/70kg)
V-up
Scale the reps if needed with your object of choice. If using a barbell, choose a weight where you can do the set of 10 unbroken.

Scale V-ups to tuck-ups (tucked leg version) or do sit-ups (double reps)

author: Scotty

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