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14
12
2017

Friday 15/12/17 : Good luck Kylie Lindbeck

By Scotty 0

Strive Weightlifting super coach Kylie heads to Sydney for the Commonwealth Games trials, you go girl, you have done all the hard work.

CrossFit SFS WOD:

3 min row/ride
then
Movement Prep
3 Hang Muscle Snatch
3 High Hang Power Snatch
3 Hang Power Snatch
3 Power Snatch
into
3 Step-ups (each side)
3 Box Jumps
3 burpee Box Jump Overs
into
10 thrusters bar
Lifting :
build to a heavy single Power Snatch (8 mins)
build to a heavy single 1rm Snatch ( 8 mins)

Conditioning :
Ascending Ladder for 9 Minutes:
1 Power Clean (70/40kg), 30 Double-Unders
2 Power Clean (70/40kg), 30 Double-Unders
3 Power Clean (70/40kg), 30 Double-Unders
*add 1 Power clean to each set
** 60 singles if you can’t do double unders

author: Scotty

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