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12
02
2017

Mon 13/2/17 – Fitness in Canberra, Tuggeranong

By Scotty 0

If you are looking for health and fitness on the Southside of Canberra, then look no further, we can help you!

Also don’t forget we still have our 45 day challenge kicking off next week, there is still time to register : SFS Challenge

CrossFit SFS WOD of the day:

Lifting (60 sec rest)
4 x 3 @ 75% Hang Squat Snatch

Strength
Heavy single OHS
then
EMOM 5
8 OHS 50/35kg (or 65%)

Conditioning
“CrossFit Games Open Event 11.6 & 12.5”
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters 45/30kg
3 Chest-to-Bar Pull-Ups
6 Thrusters
6 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
12 Thrusters
12 Chest-to-Bar Pull-Ups
15 Thrusters
15 Chest-to-Bar Pull-Ups
18 Thrusters
18 Chest-to-Bar Pull-Ups
21 Thrusters
21 Chest-to-Bar Pull-Ups

If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc…

HOME WOD

21/15/9

Air Squats
Push ups
Sit Ups
Lunges
*800m run after each round of reps

author: Scotty

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