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02
12
2018

Mon 3/12 : Time to Hustle Canberra

By Scotty 0

Well we are down to the final month before Christmas is upon, but it is never to late to make a start on your health and fitness.

Come in to CrossFit SFS/ Strive 45 HIIT in Canberra and let’s see what results we can get with a month to go..
………………………
SFS workout of the day

Warm Up (5-15 mins):
– 3 min bike/run/row

With a broomstick:
– 10 x Good Mornings
– 5 x Snatch Grip DL
– 5 x Snatch Pull (shoulders only)
– 5 x Snatch High Pull
– 5 x Muscle Snatch
– 5 x Overhead Squats
– 5 x Power Snatch
– 5 x Overhead Squats
– 5 x Squat Snatch

Strength/ Skill (15-35mins)
Squat Snatch
5 x 2

WOD (35-50 mins)
AMRAP 14 mins:
16 DB Snatches (22.5/15kg)
8 DB Box Step Ups (22.5/15kg)
8 DB Power Cleans (22.5/15kg)
4 DB Burpee Box Step Ups (22.5/15kg)

Scaling Options:
DB Snatch: reduce weight
Box Step Ups: reduce weight, use 1 DB only (held at chest), reduce box height
DB Power Clean: reduce weight, work from hang
Burpee Box Step Up: reduce weight, if using one dumbbell for box step ups, do burpee box jumps instead (no weight)

author: Scotty

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