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04
02
2018

Mon 5/2/18 : Kid’s Fitness Canberra

By Scotty 0

Kid’s classes starting today here at CrossFit SFS, get the kid’s in to learn a whole range of things – balance, agility, skills, team work, coordination, stability, strength just to name a few.

4 – 9 year old Mon 4.10pm
10 – 14 : Wed 4pm

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 8
3 squat Cleans @ 60/40kg
Cond: 9min AMRAP
50 DU
3 Bar MU / 6 CTB or pull ups
6 Power clean & press @ 60/40kg

Accessory Work (Sep part of the day)
Strength
3 x 6: Sumo Deadlift @ 80% 1rm
3 x 3 : Deadlift @ same weight

3 x 9: Dumbbell Bench Press
3 x 6: Barbell Bench Press
3 x 3: Weighted Strict Pull-Up
1 x max dead hang on rig

Core – 3 rounds
3 dragon flyes
20 ea plate twists
50 flutter kicks

author: Scotty

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