Blog
  • Main page
24
03
2019

Mon 25/3 : New Program at CrossFit SFS

By Scotty 0

Congrats on an awesome Open team!

Please read NEW PROGRAM for the direction here for the next 10 weeks!

SFS workout of the day

Warm Up (5-15 mins):
With an empty barbell:
10 x Good Mornings
5 x Snatch Pull (shoulders only)
5 x Muscle Snatch
3 x 1 High Hang Power Snatch + 1 Overhead Squat
3 x 1 Hang Power Snatch + 1 Overhead Squat
3 x 1 Power Snatch + 1 Overhead Squat
3 x Squat Snatch

Then;

3-4 x 3 Power Snatch, working up to your first work set

Strength/ Skill (15-40 mins):
Power Snatch
3 x 3

Overhead Squat
3 x 3

WOD (40-52 mins)
For time:
75 Power Snatches (35/25kg)
*start every minute on the minute with 4 Burpees over the barbell

Time cap: 12 minutes

Scaling Options:
Power snatch: reduce weight, dumbbell snatch
Burpee over Bar: kickback burpee, regular burpee (not over bar), step down/ step up burpee

author: Scotty

Comment
0

Leave a reply