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31
03
2019

Mon 1/4 : CrossFit SFS and Strive Family Day

By Scotty 0

This Saturday the 6th April, we will be having a family open day here at CrossFit SFS, Strive 45 & Strive Weightlifting.

FREE to come to ANY class on the day:

Strive 45 (CrossFit meets F45) : 8am
CrossFit : 9am
Weightlifting: 7.30 – 9am

Open to anyone, more info to come out in the next day or two.

Also we will be doing a MURPH Friday Night Lights this Friday 5th April from 5.30pm

We will have a DJ going, plus food and drinks after the workout, which can be done on your own, or in a team anyway you like, we just want you to come and join the fun & hang out.

Open to members & non members- EVERYONE WELCOME!!!

SFS Workout of the Day

Warm Up (5-15 mins):
With an empty barbell:
5 x Good Mornings
5 x Snatch Pull (shoulders only)
5 x Muscle Snatch
rest
3 x 1 High Hang Power Snatch + 1 Overhead Squat
3 x 1 Hang Power Snatch + 1 Overhead Squat
3 x 1 Power Snatch + 1 Overhead Squat
3 x Squat Snatch

Then;

3- 4 sets of: 2 Power Snatch + 1 Squat Snatch (building upto opening weight)

Strength/ Skill (15-40 mins):
3 sets:
2 Power Snatch + 1 Squat Snatch

Overhead Squat
3 x 3

WOD (40-53 mins)
21-15-9
Sumo Deadlift High Pull (42.5/30kg)
Bar Facing Burpee
Thruster (42.5/30kg)

Time cap: 13 mins

Scaling Options:
Sumo Deadlift High Pull: reduce weight, use a KB
Burpee over Bar: Kickback burpee (no push-up), step down/ step up burpee, regular burpee (no jump over bar)
Thruster: reduce weight

author: Scotty

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