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05
05
2020

CrossFit SFS : Running back to the gym soon!

By Scotty 0

Here’s to hoping we can run back into CrossFit SFS & Strive 45 REAL SOON!!

Been doing some basic renovations and can’t wait to have you all back in the gym!

CrossFit SFS – Workout of the Day

Warm-up
3 rounds:
2 x Single Arm DB Power Cleans per arm
2 x Single Arm DB Front Squats per arm
2 x Single Arm DB Press/ Push Press per arm
2 x Single Arm DB Thrusters per arm

Then;

3 rounds (with both DB’s)
2 DB Hang Squat Cleans
4 Push-ups (not on dumbbells)
2 DB Squats
2 DB Push Press

Strength

Back Squat (5 x 5 @ 75%)

warm up to load then complete
5 x 5 @ the same weight

Metcon
CrossFit:
21-15-9
Dumbbell Hang Squat Clean (22.5/15kg)
Push-ups on Dumbbells (22.5/15kg)

Rest 2 minutes

21-15-9
Dumbbell Squats (22.5/15kg)
Dumbbell Push Press (22.5/15kg)
————

SFS Online 1:
21-15-9
Dumbbell Hang Squat Clean (22.5/15kg)
Push-ups on Dumbbells (22.5/15kg)

Rest 2 minutes

21-15-9
Dumbbell Squats (22.5/15kg)
Dumbbell Push Press (22.5/15kg)

SFS Online 2
21-15-9
Dumbbell Hang Squat Clean (15/10kg)
Push-ups on Dumbbells (15/10kg)

Rest 2 minutes

21-15-9
Dumbbell Squats (15/10kg)
Dumbbell Push Press (15/10kg)

author: Scotty

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