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23
08
2018

Fri 24th Aug : Allstar’s Canberra Fitness Event

By Scotty 0

Start times for the Allstar event at CrossFit SFS Canberra this weekend :

Sat 11am – with heats running every 20 – 30 mins
Sun 9am – as above

Open to anyone to come on out and cheer everyone on as they compete for cash and prizes and a spot in the Australian Final in December.

For all CrossFit SFS members classes are as normal:

7.30am : Strive Weightlifting
8am : Strive 45 HIIT
9am: CrossFit Class

SFS Workout of the Day:

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

Lifting
5 Rounds For Load
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.
Start at 40/30kg

Strength: 10 min cont work @ steady pace – Odd Object (week 4)
30 sec Deadball holds
Prowler lap
Yoke carry
Rope pull
Tyre flips

12 min AMRAP
10 Bar Facing Burpees
7 Box onto & over jumps
3 squat snatch 50/35kg

author: Scotty

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