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15
10
2017

Mon 16/10/17 – NEW block of training at CrossFit SFS

By Scotty 0

Week 1 of 4. Our last block of this 12 week cycle then we will start moving into a new phase of training as we head toward Christmas and prepping for the Open 2018..

Gymnastics – 8 min EMOM
Adv: 12-15 TTB
Beg/Int # TTB (or work skills)

Lifting – 8 min EMOM (wk ¼)
Int/Adv: 4-6 hang squat snatch 70%
Beg: 4 hang power into OHS (or just Hang Power snatch with pause)

Conditioning

12/9/6/3
Assult bike cals
ring Muscle Ups (dbl pull up & ring dips) or
heavy BOS
back squats (off rack) 100/70kg

author: Scotty

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