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25
02
2018

Mon 26/2/18 : CrossFit Open 18 point 1 at SFS Canberra

By Scotty 0

All I can say is …. WOW!!

All of you who came in to CrossFit SFS and gave it your all on a very tough first WOD for the CrossFit Open 2018 I am so proud of you (especially all the 1st timers).

Well done, you should all be proud of yourselves.

https://www.facebook.com/CrossFitSFS/videos/1805080846189310/

Time to move on and get back to training ready for 18 point 2

SFS Workout of the Day

Warm up
2 mins row/run/ride
then 1 round
8 ea KB snatch @ light
8 KBs @ light
8 KBS stiff leg dead
4 ea KB OHS
then
snatch warm up with coach

Lifting: 6 mins to complete the 3 complexes
1 x 11 Power Snatch + 11 OHS @ 35/25kg
2 x 9 OHS + 9 Power snatch 50/35kg
Cond: 4 x 3 AMRAP (16 min total)

1.
12 Box Jumps overs
3 bar MU (6 pull up + 6 dips of choice)

2.
3 bar MU (6 pull up + 6 dips of choice)
12 Box Jumps

3.
30 DU (60 singles)
3 Power Cleans 60/40kg

4.
3 Power Cleans 60/40kg
30 DU (60 singles)
1 min rest after ea

Accessory Work (if time choose 1 part or sep part of day then do all)
Strength
4 x 2 : Deadlift @ 5-10kg heavier than last weight
3 x 10 DB row @ heavy

3 x 10: Barbell Bench Press (same weight as last week)
3 x 5: Weighted Strict Pull-Up (heavier weight than last week)
2 x max dead hang on rig, 60sec rest

B. Core – 4 rounds
15 GHD (scale to ½ if new to GHD)
20 ea KB side
Max hollow rock hold

 

author: Scotty

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