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09
04
2020

CrossFit SFS : Easter Friday

By Scotty 0

Have a great Easter everyone.

We will be taking a few days to recharge our batteries, but will be back with the ZOOM classes from Tues morning.

Stay safe everyone, keep training (we will have programs up for both CrossFit & SFS Online over the Easter weekend).

Be sure to keep tagging us in your video’s on Social media and again we thank you all for continued support.

Happy Easter.

CrossFit SFS – Workout of the day

Warm-up

2 rounds
20 Little jumps on and off a 20kg plate
200m Run
16 Banded Good morning (unweighted stiff deads)
24 SA KB/DB Snatch (12R, 12L) – or press
then
3 mins mobility of your choice

Strength

EMOM 12
Min 1 : 4 Hang Squat Clean @ 75%
Min 2 : 8 burpees over the bar
today we are focussing on moving a bar well under fatigue.

Find a weight that is challenging but one you can go touch and go with.

Metcon

3 Rounds
25/20 cals ski/rower
20 CTB
20/15 cals ski/rower
10 Power Snatch 60/40kg

author: Scotty

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