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20
01
2019

Mon 21/1 : Masters HQ functional fitness Canberra event

By Scotty 0

What an awesome weekend running/watching & competing with like minded Masters athletes, at the first event of the year in the Masters HQ Functional Fitness comp in Canberra.

Well done to everyone, and a huge thanks to all those that helped me out over the weekend.

………………
CrossFit SFS workout of the Day

Warm Up (5-15 mins):
With an empty barbell or broomstick:
10 x Good Mornings
10 x Deadlifts
5 x Clean Pull (shoulders only)
5 x Muscle Clean
5 x High Hang Power Clean (from pockets)
5 x Strict Press
5 x Hang Power Clean (above knee)
5 x Push Press
5 x Power Clean
5 x Push Jerk

Strength/ Skill (15-30 mins):
EMOM x 4: 3 Power Clean & Push Jerk
Rest 1 min
EMOM x 4: 2 Power Clean & Push Jerk
Rest 1 min
EMOM x 4: 1 Power Clean & Push Jerk

WOD (30-55 mins)
For time:
100 Dumbbell Power Cleans (22.5/15kg)
*EMOM perform 5 Burpees

Rest 5 mins

50 Dumbbell Push Press (22.5/15kg)
*EMOM perform 5 Burpees

Time cap: 25 mins (includes rest)

Scaling Options:
Dumbbell Power Clean: reduce weight, work from hang
Dumbell Push Press: reduce weight
Burpee: reduce reps to 4 or 3 each minute, kickback burpee (no push-up), step down/ step up burpee

author: Scotty

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