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Crossfit – Thurs 12th

By Scotty 0

CrossFit SFS – CrossFit



With an empty barbell:

10 x Good Mornings with pause in bottom position

10 x Snatch Grip Deadlifts


5 x Muscle Snatches

5 x Behind Neck Snatch Grip Push Press


3 x High Hang Power Snatches

3 x Hang Power Snatches

3 x Power Snatches


3 x Pause Overhead Squats

3 x Hang Squat Snatches

3 x Squat Snatches

* power snatch use broom as required based on skill level

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Today is R U OK day. A national day aimed at getting us to ask those around us if they are OK, in the hope of decreasing the rate of suicide in this country.

Today’s workout is a particularly tough workout, but achievable for anyone.

John Philip Lamont, born 25/6/81, tragically took his own life earlier this year. A funny, caring and loving husband, father and friend to many, he had a massive impact on those around him.

Today’s movements have been chosen because of the significance they played in the lives of John and those closest to him

Dig deep today and please remember to ask those around you if they are OK. You never know the impact that one small question may have on someone.

You have a choice as to which workout option you do today

Same volume, but two different ways to hit it!

Snatch (4 x 3 )

Before we get into the workout, we will do some snatching

4 x 3, check in on your 4 x 4 from a few weeks back and look to go heavier today

Consistently moving well will lead to greater gains in these lifts, so make sure you prioritise quality movement over going for a heavier weight that may not be there

Drop & reset between your reps and try to make each rep of each lift look as close to identical as possible

Metcon (Time)

Bench mark AMRAP (30-55 mins):


6 rounds for time:

25 Kettlebell Swings (24/16kg)

25 Burpees


25 rounds for time:

6 Kettlebell Swings (24/16kg)

6 Burpees

Time cap: 25 min
Scaling Options:

Kettlebell Swing: reduce weight, Russian swing

Burpee: kickback burpee, step down/ step up burpee, burpee to target

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Cool Down (55-60 mins):

Slow stretching: chest, shoulders, triceps, biceps/forearms, lats, glutes, hips

author: Scotty


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