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16
08
2018

Fri 17/8/18 : FREE Workouts to do at home

By Scotty 0

For those of you who can’t make it in to CrossFit SFS here in Canberra, or live out of town, did you know we have a host of FREE workouts that can be done that require no equipment.

Some are in the WOD’s & Blogs section of this site and the rest can be found here : 101 FREE workouts

Here is today’s CrossFit SFS & Strive 45 workouts

Warm up
2 min row/bike/run
then
Snatch warm up with coach

Lifting
EMOM 8 mins
1 snatch power snatch + 1 snatch balance + 1 hang squat snatch

Strength: 10 min cont work @ steady pace – Odd Object (week 3)
10 BOS @ heavy
10 Deadball squats anyway
10 1 arm suitcase deadlifts 32/24kg

Cond : 16 min EMOM
Min 1 : 5 squat snatch 50/35kg
Min 2 : 7 HSPU
Min 3 : 9 ring dips
Min 4 : 15/12 cals assault bike

 

Strive 45 Canberra workout

Today is technique day!

MAIN FOCUS

  1. power cleans
  2. squat cleans
  3. front squats

with a few little sprint tabata surprises thrown in…

Also don’t forget still time to register for our upcoming events:

Allstar Alliance

Gym Quip Capital Fitness Challenge

author: Scotty

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