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28
01
2018

Mon 29/1/18 : Weightlifting Seminar’s Canberra

By Scotty 0

Still time to register for the Weightlifting Seminar’s this Fri 11am or Sun 10am at CrossFit SFS Canberra.

Shoot us an email to register: register here

Warm up
500m run/row
then 2 rounds
10 banded good mornings
10 Deadball squat @ light
8 ea KB snatch
then
c&j warm up with coach

Lifting: EMOM 10
Odd : 7 hang Power Cleans 50/35kg
Even : 7 Push Press 50/35kg

Cond: 9min AMRAP
10 box jumps
12 CTB (pull ups / ring rows)
15 cal row
rest 4 mins then
6min AMRAP
5 DB STO 22.5/15kg
10 DB snatch
30 DU (90 singles)

author: Scotty

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