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28
01
2020

CrossFit SFS: Skills work at Canberra Gym

By Scotty 0

Skills is something that never really ends.

A little bit of work daily will add up to big results down the track.

When you walk into CrossFit SFS, Strive 45, we always have some skill work on the menu suitable to anyone, so come on in and learn something new today!

Who doesn’t want to be just like a big kid & hang around upside down or climb a rope?

P.S. Rope climbs this Saturday = long socks…

CrossFit SFS – Workout of the day

Warm-up: (5-15 mins):

With an empty barbell:
10 Snatch Grip Deadlift
5 Hang Snatch Pull
5 Hang Snatch High Pull
mobility
5 Hang Muscle Snatch
5 Hang Power Snatch
mobility
5 Muscle Snatch
5 Power Snatch:

Weightlifting

Power Snatch (3 reps)

Today’s strength work is more of a technical focus session

EMOM x 10: 3 Power Snatches


Metcon : (30-50 mins):

For time:
42 Dumbbell Snatches (22.5/15kg)

10 Strict Ring Dips
30 Dumbbell Snatches (22.5/15kg)
8 Strict Ring Dips
18 Dumbbell Snatches (22.5/15kg)
6 Strict Ring Dips
Time cap: 16 minutes

Accessories

3 rounds
3 x 10 ea 1 arm, kneeling KB press
s/s
3 x 10 plate rear delts
s/s
3 x 10 ea leg lifts over KB

author: Scotty

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