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19
01
2020

CrossFit SFS: Masters HQ Online

By Scotty 0

If you haven’t yet then it is time to register for stage 1 of the Masters HQ

Stage 1 : Online qualifier – REGO HERE & more info
Stage 2: Live semi Final if you qualify at the online
Stage 3: National Final in Brisbane
Stage 4: World Titles in Portugal

CrossFit SFS – Workout of the Day

Warm-up
2 min choice of cardio
With an empty barbell:
10 x Good Mornings
mobility
5 x Hang Snatch High Pull (high elbows)
5 x Hang Muscle Snatch
5 x Hang Power Snatch
5 x snatch balance
5 x Overhead Squats
rest
3 power snatch
3 squat snatch

build load

Weightlifting

Snatch (1rm)

Metcon : (35-55 mins):

AMRAP 8 minutes:
30 Snatches (60/40kg)
Then, AMRAP in time remaining:
10 Pull-ups
20 Push-ups
30 Squats

Rest 4 minutes

AMRAP 8 minutes:
30 Clean & Jerks (60/40kg)
Then, AMRAP in time remaining:
10 Pull-ups
20 Push-ups
30 Squats

Score is total reps accumulated across the entire workout

author: Scotty

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