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31
07
2016

Mon 1/8/16 – It is go time at CrossFit SFS Canberra

By Scotty 0

Nearly time to flick the switch and up the ante on the training here at CrossFit SFS Canberra, stay tuned!

SKILL
Alternating tabata rounds for 8mins
20 on 10sec rest
Odd rounds- HSPU
Even rounds- double unders

RX +
As above
Odd: # bar muscle up
Even: 2 strict + # kipping HSPU
POWER
For the day
Find a 7, 5 and 3rm thrusters.
*bar starts from the ground and does not return to the ground until set is complete. The bar may NOT stop at the shoulders. Ie no push press. It is a squat continued to a press

CONDITIONING
4 rounds for time
15 pull ups
400m run

RX+
5 rounds for time
15 chest to bar
400m run

author: Scotty

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