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17
02
2019

Mon 18/2 : Allstar Alliance back to Canberra

By Scotty 0

Pumped to be hosting and running the Allstar Alliance again this year here at CrossFit SFS, Canberra!

More info coming soon but I can tell you the dates:

Save the date : 3rd & 4th August

Warm Up
With an empty barbell:
60 sec squat hold (supported if needed)
60 sec plank hold
10 x Air Squats
10 x Deadlifts
5 x Clean Pull (shoulders only)
5 x Pause Front Squats
5 x Clean High Pull (elbows)
5 x Front Squats
5 x Muscle Clean
5 x Power Clean + Front Squat
5 x Squat Clean

Strength/ Skill (15-35 mins):
Squat Clean
5 x 2

WOD (35-50 mins)
CrossFit Games Open 18.2

12 min time cap:

1-2-3-4-5-6-7-8-9-10
Dumbbell Squats (22.5/15kg)
Bar Facing Burpee

(8 min time cap)

In time remaining;

Establish a 1rm Clean

Scaling Options:
DB Squat: reduce DB weight
Bar Facing Burpee: regular burpee (no jump over bar), kickback burpee (no push-up), walk out burpee (step down and step up)
Clean: use appropriate weights

author: Scotty

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