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07
06
2018

Fri 9/6/18 : Public Holiday Monday

By Scotty 0

Public Holiday classes next Monday here at Strive 45 & CrossFit SFS:

Strive 45: 8.30am with Adam
CrossFit: 9.30am (TBA)

Also please note there is NO CrossFit at 4.30pm for the next two weeks (open gym only)

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

Gymnastics : 6 min EMOM
3 – 5 Wall walks

Lifting – Snatch 6 min EMOM
3 Power Snatch @ 75%

5 x 2 clean pulls @ 100%+

Cond
Six sets for max reps of alt air squats/HRPU against a 2-minute running clock,
2 minutes of rest between sets:
Row 250 Meters
max Air Squats + HRPU
Score = total reps

author: Scotty

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