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05
2018

Fri 1/6/18 : Classes at CrossFit SFS & Strive 45

By Scotty 0

There will be a few class changes over the coming weeks here at CrossFit SFS & Strive 45:

  1. NO Friday 4.30pm for either class today
  2. NO Tues/Wed 7pm Strive class
  3. Fri 4.30 8th & 15th Strive only (NO CrossFit class sorry)

SFS Workout of the day

Warm up
2 Sets – Control of each movement is most important. Keep loads light and really focus on feeling what small muscles are working for you.
30 sec HS hold
5 OHS broom
5 snatch balance (bar)

Gymnastics
AMRAP 3:
Max Unbroken Complex of:
2 Strict Handstand Push-ups + 3 Kipping Handstand Push-ups
Rest 1 Minute
AMRAP 3:
Max Unbroken Complex of…
1 Strict Handstand Push-ups + 4 Kipping Handstand Push-ups
*scale as needed

Lifting – Snatch
5 x 1 Posi 2 Hang snatch @ 90% last known 1rm

Cond
AMRAP 3:
15 Burpee Box Jumps (24/20)
15 Overhead Squats 35/25kg
Max Calorie Row

rest 2 minutes

AMRAP 3:
12 Burpee Box Jumps (24/20)
12 Overhead Squats 43/30kg
Max Calorie Ski/Bike

rest 2 minutes

AMRAP 3:
9 Burpee Box Jumps (24/20)
9 Overhead Squats 50/35kg
Max Calorie Row

rest 2 minutes

AMRAP 3:
6 Burpee Box Jumps (24/20)
6 Overhead Squats 60/40kg
Max Calorie Ski/Bike

author: Scotty

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