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27
04
2020

CrossFit SFS – Time to work

By Scotty 0

Hope you all enjoyed the Anzac weekend.

Time to get moving and hussle CrossFit SFS & Strive crew.

Hoping some laws will be relaxed in the coming weeks and we can at least do some outdoor activity SOON!

Got a big challenge thanks to some of our members for you all this weekend if you are up for a challenge?? Info will be out tomorrow!!

CrossFit SFS – Workout of the day

Warm-up

3 rounds:
30 x Single Skips
15 x Hollow Rocks
10 x Empty Bar Muscle Cleans or Backpack Cleans or 5 x Single Arm Power Cleans each arm with DB/KB
10 x Empty Bar Strict Press or Backpack Press/Push Press or 5 x Single Arm Press/ Push press each arm with D/KB

Then;

3 rounds:
10-20 x Double Unders or 20-40 single skips
5 x Sit-ups
3 x Clean & Jerks with object of choice

Weightlifting

Power Snatch (2 reps)

E2MOM for 12 min

2 x power snatch @ 80 – 90%

Metcon

“Grannie”

For time:
50 Double Unders
50 Sit-ups
10 Clean & Jerks
40 Double Unders
40 Sit-ups
8 Clean & Jerks
30 Double Unders
30 Sit-ups
6 Clean & Jerks
20 Double Unders
20 Sit-ups
4 Clean & Jerks
10 Double Unders
10 Sit-ups
2 Clean & Jerks

RX weight : is 70/50kg

author: Scotty

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