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11
02
2018

Mon 12/2/18 : NEW 5.00am class at Canberra Gym

By Scotty 0

Do you start work early?? Finish late?

Well here you go, a Canberra Gym with a 5.00am classs just to get it done for the day!

There is NO excuse now to not get your training in and start felling fitter | faster | stronger than you have felt in years.

Come on out to CrossFit SFS and try it out.

SFS Workout of the Day:

Warm up
2 mins row/run/ride
then 2 rounds
1 lap deadball carry
10 Deadball squat @ light
8 ea KB press @ light
then
c&j warm up with coach

Lifting: EMOM 8 (wave)
Min 1: 9 power Cleans @ 60/40kg
Min 2: 6 hang power cleans 70/45kg
Min 3: 3 squat cleans 80/50kg
Min 4: rest

Cond: 13min AMRAP
12 TTB (hang knee)
10 box jumps overs
6 ea 1 arm DB STO 22.5/15kg

Accessory Work (if time choose 1 part or sep part of day then do all)
Strength
4 x 7 : Sumo Deadlift @ 75% 1rm
5 x 3 : Deadlift @ same weight

4 x 7: Dumbbell Bench Press
4 x 5: Barbell Bench Press (heavier than last week)
3 x 5: Weighted Strict Pull-Up (same weight as last week)
2 x max dead hang on rig, 60sec rest

Core – 3 rounds
10 GHD (scale to ½ if new to GHD)
20 weighted crunches
Max paralette L sit (3 goes)

 

author: Scotty

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