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05
07
2018

Fri 6/7/18 : Canberra Gym doing it for Charity

By Scotty 0

Don’t forget guy’s we have a box here at CrossFit SFS in Canberra for all NON perishable items for our appeal for Anglicare, pleae if you ahve any items drop them in the box!!

CrossFit SFS workout of the day

Warm up – 5 min
5 Cal Rower
10m Lateral Band Walk/side
15sec Top of Ring Dip Hold
15sec Bottom of Ring Dip Hold

Gymnastics : 10 mins split between HSPU & TTB work
Nothing set just work on skills & drills
HSPU
Ground Pike PU
Box Pike
Strict HS on wall
Kipping HS on wall
Deficit

TTB
Hang knee to chest
Hang knee to chest (ball up)
Straight leg kip
Kip to ball
TTB EMOM

Lifting – Snatch 6 min EMOM
2 snatch @ 75% (squat snatch unless injured or a beginner)
Beg: 2 Power snatch + OHS (any load)

4 x 2 clean pulls @ 95%+

Cond – 12 min EMOM
Min 1 : 20/15 burpees
Min 2 : 15/12 cals assult
Min 3 : 10 ring dips
Min 4 : rest

 

author: Scotty

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