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13
12
2018

Fri : Six Week Challenge WINNER at Strive 45

By Scotty 0

A huge congrats to Cat on winning our recent Six Week Challenge here at CrossFit SFS/ Strive 45.

On a body/weight ration she was amazing with a 9.2% reduction in Bodyfat, over 5kg lost, and over 20cm reduction across measurements, and a much healthier Visceral Fat level.

Well done Cat, I am looking forward to working with you over the next 12 months.

Just a quick tally and a rough calculations, the challenge entries lost over : 320kg in weight & 200cm in girth measurements.

What an awesome effort gang so proud of you all.
………………………
CrossFit SFS workout of the Day

Warm Up (5-15 mins):
10 x Inchworms (no push-up)
20 x Lunge & Twist
30 sec Plank Hold

Then, with an empty barbell:
10 x Front Squat
5 x Strict Press
10 x Back Squat
5 x Behind Neck Strict Press
10 x Thruster

Strength/ Skill (15-35mins):
Thruster
5-4-3-2-1

WOD (30-50 mins):
For time:
50 Sit-Ups
25 Thrusters (42.5/30kg)
40 Sit-ups
20 Thrusters (42.5/30kg)
30 Sit-ups
15 Thrusters (42.5/30kg)
20 Sit-ups
10 Thrusters (42.5/30kg)
10 Sit-ups
5 Thrusters (42.5/30kg)

Time cap: 16 minutes

Scaling Options:
Sit-up: reduce reps if needed to 25/20/15/10/5 or anchor feet under dumbbells if needed
Thruster: reduce weight, use dumbbells

author: Scotty

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