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20
09
2018

Fri 21/9 : Workout for Drought at Canberra Gym

By Scotty 0

Just a reminder we are doing the ‘Workout for Drought’ this Saturday here at CrossFit SFS / Strive 45

Please bring a friend and share to everyone you can.

Class times for the Workout (both sessions doing the same workout):

8am : Strive 45 Class
9am : CrossFit Class
Cost : a $$$$ note donation which will go toward the buy a bale foundation.

If you cannot make it on Saturday you can donate here : Buy a Bale

We will also fire up the BBQ and hang out after the class at 10am for those that can stay and catch up that would be great.


CrossFit SFS Friday Workout

Warm up
2 min row/bike/run
then
Into warm up for below

Lifting : sumo deadlift
10/8/6/4/1 (go for max if feeling good) – aim to be heavier than last week’s lifts across all

Strength: 10 min Find Heavy 3 rep Push press
Then
5 x 8 @ 65% above

Cond
AMRAP 17:
200m Run
3 squat cleans 70/45kg (60/40kg) {choose load}
5 ea KB press @ 24/16kg (16/12kg)
10 GHD ( 10 Ab mat sit ups)

author: Scotty

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