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Mon 18/3 : 19.4 = Amazing effort SFS Canberra

By Scotty 0

All I can say is, what an awesome effort by everyone here at CrossFit SFS over the weekend.

For some of you the feeling of getting your first pull up or Muscle Up I am sure was amazing for you! This is the reason why I always encourage people to do The Open every year.

When you compete (with yourself), it pushes you that little bit harder, and then you find you can do things you have never been able to do before! #intheopen

Warm Up (5-15 mins):

300m run
With an empty barbell:
10 x Good Mornings
5 x Snatch Pull (shoulders only)
5 x Muscle Snatch
5 x Overhead Squats with pause in bottom
3 x Hang Snatch (above knee)
5 x Hang Snatch (below knee)
5 x Squat Snatch


3-Position Snatch practice on the empty bar

Strength/ Skill (15-40 mins):
3 Position Snatch
6 x 1
*Hit 1 rep from above the knee, 1 rep from below the knee and 1 rep hovering 1” above the floor

Overhead Squat
3 x 5

WOD (40-52 mins)
For time:
60 Double Unders
30 Pull-ups
15 Deads @ 80/55kg
40 Double Unders
20 Pull-Ups
10 Deads @ 100/75kg
20 Double Unders
10 Pull-ups
5 Deads 120/95kg

Time cap: 14 minutes

author: Scotty


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