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17
09
2018

Mon 17/9 : Gymnastics Seminar 6th Oct

By Scotty 0

Hey everyone, we will be hosting the amazing Dalecki Strength girls here at CrossFit SFS Canberra for some gymnastics on the 6th & 7th Oct, be sure to either hit me up or click the image to register ASAP

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SFS workout of the day
Warm up
2 rounds
50 skips
10 dish /arch on bar
10 broom + band straight arm
10 band pulls

Lifting : Strict Press (week 1) – % from testing 27/8/18
5 @ 60
5 @ 70
3 @ 75
3 @ 80
2 x 1 @ 88%
1 x max set @ 70%
*all 5% heavier than last week except last set
** goal is more reps on last

Gymnasatics: pull ups (week 3/6) 10 mins

Options
10 x 6 (adv / no bands) – kip or butterfly
4 x 8 (adv/int / no bands) – kip or butterfly
4 x 7 (int/beg / bands) – strict only

Cond
15min AMRAP
15/12 cal row
5 ea DB step up
10 deficit HRPU

author: Scotty

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