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15
01
2020

CrossFit SFS: Weightlifting Comp this weekend

By Scotty 0

From 11am this Saturday CrossFit SFS and Strive Weightlifting will be hosting the first Lifting meet of the year.

Come on out and check it out. Entry is FREE…

CrossFit SFS – Workout of the day

Warm-up

2 rounds
10 shoulder dislocators
5 behind the neck push jerk into OHS (or snatch balance)
10 snatch grip scap pull ups
30sec thoracic stretch over roller/ball

rest then,

5 pos 2 Hang Power Snatch
5 pos 2 Hang Squat snatch
rest
3 power snatch (below knee)
3 squat snatch (below knee)

Weightlifting

Snatch Balance

in a 10 min window find a heavy set of 3

Snatch Pull (3 x 3 @ 100%)

2020 Baseline Mixed model (Time)

500/450m row
50 box jump onto and over 24/20′
50 wall ball 9/6kg
50 burpees must touch your most used pull up bar
500/450m row

Please make a not of any scaling options so you match it in the retest in 6 – 8 weeks

author: Scotty

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