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16
06
2019

Mon 17/6 : Put the work in at Canberra Gym

By Scotty 0

You just gotta show up and put the work in, there is NO other way!

CrossFit SFS WOD

Warm Up (5-15 mins):
Easy 400m Jog

3 rounds:
10 x Empty Barbell Muscle Cleans
10 x Hollow Rocks
10 x Empty Barbell Press or Push Press
10 x Hollow Rocks

Then;

3 x 3 Clean & Jerks (add weight each round upto workout weight)

WOD (15-55 mins):
“Abbate”
For time:
Run 1 mile
21 Clean & Jerks (70/47.5kg)
Run 800m
21 Clean & Jerks (70/47.5kg)
Run 1 mile

Scaling Options:
Run: reduce distances, Row (same metres) or Assault Bike 75/55 cals for 1 mile and 35/25 cals for 800m
Clean & jerk: reduce weight

author: Scotty

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