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31
01
2019

Fri 1/2/19 : Weightlifting in Canberra

By Scotty 0

Want to learn all the in’s and out’s of Weightlifting in Canberra?

Then come on out to CrossFit SFS, Hume, Canberra, the home of Strive Weightlifting Club. We have coached classes 4-5 days a week.

Warm Up
With an empty barbell or broomstick:
10 x Good Mornings
10 x Snatch Grip Deadlifts (2 sec pause @ bottom)
5 x Snatch Pulls (shoulders only)
5 x Snatch High Pulls (high elbows)
5 x Muscle Snatches
5 x High Hang Power Snatches (from pocket)
5 x Pause Overhead Squats (2 sec @ bottom)
5 x Hang Power Snatches
5 x Overhead Squats
5 x Power Snatches
5 x Squat Snatches

Strength/ Skill (15-35 mins):
Snatch
5 x 2

WOD (35-50 mins):
CrossFit Open 16.3

AMRAP 7 mins:
10 Power Snatches (35/25kg)
3 Bar Muscle Ups

Scaling Options:
Snatch: reduce weight, dumbbell snatch for beginners
Bar Muscle up: reduce to 2 or 1 per round, burpee C2B Pull-up, burpee Pull-up, burpee jumping pull-up

author: Scotty

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