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27
09
2018

Fri 28/9 : Six Week Transformation Challenge at Canberra Gym

By Scotty 0

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……………
CrossFit SFS workout of the Day

Warm up
3 Steady Rounds
12 Russian Swings
12 “Wide Base” Goblet Squats
Row 200m

Lifting : sumo deadlift
Build to a heavy 1 (if feeling good, go for 1rm)

Weightlifting: 10 min
Snatch Balance work
Adv/Int : 5 x 5 @ 65% of 1rm snatch
Beg : work on movement pattern broom/light bar

Cond
For Time:
21-15-9
Deadlifts 100/70kg
400 Meter Run

author: Scotty

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