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07
05
2020

CrossFit:

By Scotty 0

CrossFit SFS – Workout of the day

Warm-up

3 rounds with empty barbell:
7 x Snatch Grip Deadlifts
5 x Hang Muscle Snatches
3 x Pause Overhead Squats (3-5 sec pause in bottom)

Then;

3 rounds, increasing weight each round:
4 x Snatch Grip Deadlifts
3 x Hang Power Snatches
2 x Overhead Squats

Weightlifting

Snatch (5 x 3)

build up to working weight then

5 x 3 drop & reset reps @ 75%

Metcon

DT (Time)

5 Rounds for time:
12 Deadlifts, 70/47kg
9 Hang Power Cleans, 70/47kg
6 Push Jerks, 70/47kg

Core Finisher

3 rounds
.60 sec plank
20 alt V snaps
20 opp knee to elbow mountain climber (keep hips down(

author: Scotty

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