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04
03
2019

Mon 4/3 : The Open week 2 @ CrossFit SFS

By Scotty 0

Week 2 of the CrossFit Open in the bag, and what an awesome workout that was.

Well done to all the CrossFit SFS crew, some amazing results

For all the photos head over here : 19.2 photo’s

CrossFit SFS Workout of the Day

Warm Up (5-15 mins):
3 rounds of:
60 sec on a machine of your choice
5 x Pause Front Squats with empty bar
10 x Good Mornings with empty bar
5 x Pause back squats with empty bar

Strength/Skill

E2MOM 2 Power Clean & 1 Push Jerk

add load each set

WOD (35-50 mins)
AMRAP 12 mins:
8 burpee box jump overs
12 Hang Power Snatch (42.5/30kg)
6 HSPU

Scaling Options:
BBJO : step over, reduce height
Hang Power Snatch: reduce weight, DB snatch
HSPU: Abmat HSPU, box pike HSPU, wall climb x 3, DB Press or Push Press

author: Scotty

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