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24
05
2018

Fri 25/5/18 : Public Holiday Canberra, Class Changes

By Scotty 0

With a Public Holiday on Monday we will be running the following classes:

8.30am : Strive 45
9.30am : CrossFit

Also please note there will be a few interruptions to classes over the coming weeks for both Strive and CrossFit, with the Australian Pacific Regionals on and with Scott going away.

We apologise for any changes.

I can tell you we will NOT BE RUNNING CrossFit class at 4.30pm Friday for the next three weeks : 1st, 8th & 15th June.

SFS Workout of the Day

Warm up
3 Sets – Control of each movement is most important. Keep loads light and really focus on feeling what small muscles are working for you.
40m Dual Kettlebell Rack Carry
5 OHS broom
10 pull uparts

Strength : Back Squat (week 7 – retest ) 10 mins
1rm back squats

Lifting – Snatch
4 x 2 Posi 2 Hang snatch @ 80-85% last known 1rm

3 x 2 clean pulls @ 95%+

Cond 
Every minute, on the minute, for 25 minutes (5 sets) of:
Minute 1 – 12/8 Calories of Assault Bike
Minute 2 – 8 Power Clean 50/35kg
Minute 3 – 15/12 burpees
Minute 4 – 12 x Alternating Reverse Lunges with DB/KBs
Minute 5 – 8 Strict Handstand Push-Ups or Dumbbell Strict Press

author: Scotty

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