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23
04
2018

Mon 23/4/18 : Anzac Day class 9.30am at Canberra Gym

By Scotty 0

We will be doing a HERO WOD at 9.30am on Anzac Day here at CrossFit SFS, please note there will be no creche on that day.

SFS Workout of the day:

Warm up
3 Rounds
10 Cal Bike/Row/Ski
3 Turkish Get Ups Each Side @ Light
10 Deadlifts (start at bar, get heavier ea set)

Lifting: 10 mins
5 x 2 @ 2” deficit dead (2 – 5kg heavier than last week)

Cond
3 rounds for time
40 wall ball 9/6kg
30 box jump overs
20/16 cals row
10 DB Snatch 22.5/15kg

Accessory Strength

Strength (Push/Pull)
4 x 6 BB Inc Bench Press (80% of last week)
4 x 8 ea 1arm DB row

 

 

 

author: Scotty

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