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30
06
2019

Mon 1/7 : In house Challenge

By Scotty 0

Don’t forget team, we have our in house challenge coming up in a few weeks Sat 20th July for both CrossFit SFS & Strive 45 members, be sure to come and see any of the coaches to discuss it further!


CrossFit SFS workout of the day

Warm Up (5-15 mins):
With an empty barbell:
10 x Good Mornings
10 x Stiff Leg Deadlifts
10 x Front Squats
5 x Hang Clean Pull (shoulders only)
5 x Hang Muscle Cleans
5 x Hang Power Cleans
5 x Front Squats
5 x Strict Press
5 x Hang Squat Cleans
5 x Push Press
5 x Squat Cleans
5 x Split Jerks

Then;

Build up to 85% weight

Strength/ Skill (15-35 mins):
Clean & Jerk
5 x 2 @ 85%

WOD (35-50 mins):
5 rounds for time:
15 Toes-to-Bar
7 Squat Snatches (61/43kg)

Time cap: 15 minutes

author: Scotty

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