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23
10
2016

Mon 24/10/16 – Fitness Tuggeranong and Hume Canberra

By Scotty 0

Looking for fitness on the Southside of Canberra? Tuggeranong or Hume? Then come and check out CrossFit SFS and see our options for fitness in both Tuggeranong and Hume.

With CrossFit, Boot Camp, Weightlifting and Boxing Classes, we have you covered on the Southside of Canberra.

CrossFit SFS WOD for today:

WARM UP (5mins)
Skill progression
Double unders
– No double unders practice double under motion with NO rope but visualizing the movement
– Just getting them then continue to work
– Awesome at doubles then lets try triples
– Got triples?? Practise a few na help those who can’t do doubles.
*Focus is relaxed shoulders, controlled breathing, minimal knee bent and heel kick. Practise virtuosity

TECH/SKILL 1
Pull ups
– practice small tight kips
– larger loser kips
– straight arm HIGH kips (hips to bar/hip power)
– Pull ups
– Chest to bar or scaling options

TECH/SKILL 2
Touch and go HANG power clean
-focus on fast HANG power cleans from lowering of bar to next rep with minimal HIP hinge. More focus on tap and go at the thigh with light weight

POWER
Build to a heavy single HANG power clean

CONDITIONING
15min AMRAP
55 double unders (Or 5 attempts at double unders)
15 pull ups
5 HANG power cleans @ 60/40kg

RX+
15min AMRAP
55 double unders
15 chest to bar
5 HANG power cleans @ 75/50kg

author: Scotty

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