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04
03
2018

Mon 5/3/18 : 18 point 2 at Canberra CrossFit Gym

By Scotty 0

What an awesome Friday Night Lights & Super Saturday session for 18 point 2 at CrossFit SFS in Canberra, amazing energy.

Well done everyone, will get some photo’s up in the next day or two.

Thanks to all the crew that visited us this weekend, we had Philly & 6 other girls from Sydney, and also Lindsay all the way from New York City…

Warm up
2 mins row/run/ride
then 1 round
8 ea KB snatch @ light
8 KBs @ light
8 KBS stiff leg dead
4 ea KB OHS
then
snatch warm up with coach

Lifting: 9 mins Snatch
Odd : 5 Snatch Balance @ 75%
Even: 7 Power Snatch @ same weight

Cond: every 2 mins for 20 mins
12 Deads @ 50%
12/10 cals assult
10 pull ups
Accessory Work (if time choose 1 part or sep part of day then do all)
Strength
5 x 5 Bench press
3 x 10 ea arm Inc DB press

3 x 5 weighted strict pull ups
3 x 15 BB bicep curl
3 x 15 band tricep press

B. Core – 3 rounds
20 floor wipers
5 dragon flyes
20 pulse crunches

author: Scotty

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