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17
02
2020

CrossFit SFS: Peak Chiro @ Capital Fitness

By Scotty 0

Over the weekend Peak Health will be available for short treatments at the Capital Fitness Challenge.

They will be $10 and can be for massage and taping as you need. The booking sheet will be on the front desk

CrossFit SFS – Workout of the Day

Warm-up

(5-15mins):
2 rounds:
60 sec on a machine of your choice
10 x Inchworm Push-ups
10 x V-ups
10 x Air Squats

Then, with an empty barbell:

5 x Clean Grip Deadlifts with pause in bottom
5 x Clean High Pull
5 x Muscle Clean
5 x Front Squat
rest
5 x Push Press
5 x Back Squat
5 x Behind Neck Push Press
rest
5 x Power Clean
5 x Front Squat
5 x Push Jerk

Then;

Practice the Bear Complex on an empty barbell

Weightlifting

Bear Complex (6 x 1)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon: (35-55 mins):

AMRAP 20 minutes:
40 Double Unders
20 Push-ups
10 Goblet Squat to medicine ball 24/16kg

author: Scotty

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