Blog
  • Main page
18
10
2015

Mon 19/10/15 Canberra Mum’s

By Scotty 0

SKILL/SPEED (7mins)
Snatch balance for 7mins
sets of 2-5 with no weight goal.
*think fast, drop under the bar and work hard at catching the bar
towards the end of your squat

POWER(10mins)
Build to a heavy set of 2 Snatch (dump and reset)
*heavy means as heavy as you can lift with good form
**10 or so time limit
THEN (7mins)
Perform 1 snatch ever 30seconds for 7min at the heaviest load you achieved

CONDITIONING(10mins)
1min on 1min off for 5 rounds (10mins)
30 swings @ 24/32kg (overhead)
*scale weight as needed not reps
** every fail = 15 burpees N/I | 25 burpees

Want to try CrossFit here in Canberra before you commit? Then we can help you, just drop us a line and we will sort you out a pass for you and your friends!! click here

We have FREE child minding here @ CrossFit SFS in Hume for the 9.30am class so Canberra Mum’s there is NO excuse!!

author: Scotty

Comment
0

Leave a reply