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Mon 28/1 : Public Holiday @ SFS

By Scotty 0

With the Aust Day public holiday we have the following classes here at CrossFit SFS, Canberra


8am Strive 45

9am CrossFit Class


Warm Up (5-15 mins):
With an empty barbell or broomstick:
10 x Air Squat with pause in bottom
10 x Good Mornings
10 x Deadlifts
5 x Clean Pull (shoulders only)
5 x Clean High Pull (high elbows)
5 x Muscle Clean
5 x Front Squat with pause
5 x Power Clean
5 x Front Squat
3 x Hang Squat Clean
3 x Squat Clean


Strength/ Skill working pairs (15-35 mins):
Squat Clean
5 x 3


WOD (35-55 mins)
CrossFit Games Open 11.5 (in Pairs)
AMRAP 20 mins:
5 Power Cleans (60/40kg)
10 Toes to Bar
15 Wall Balls (9/6kg)

Scaling Options:
Power Clean: reduce weight
T2B: reduce reps to 5 per round, hanging knee raise, V-up, sit-up
Wall Ball: reduce weight, reduce target height

**up to you how you break it up, but you must at some stage do all three of the exercises

author: Scotty


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