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05
05
2019

Mon 6/5 : FREE Creche @ Canberra Gym

By Scotty 0

When you join here at CrossFit SFS, Strive 45, we will look after your little one’s for FREE, at the 9.30am class, six days a week

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CrossFit SFS workout of the day

Warm Up (5-15 mins):
With an empty barbell:
10 x Good Mornings
5 x Snatch Pull (shoulders only)
5 x Snatch High Pull
5 x Muscle Snatch
3 x High Hang Power Snatch
3 x High Hang Squat Snatch
3 x Hang Power Snatch
3 x Hang Squat Snatch
3 x Power Snatch
3 x Squat Snatch
Then;

10 sec overhead squat hold in bottom position

Then;

3 x 1 Power Snatch + 1 Squat snatch, building upto opening weight

Strength/ Skill (15-40 mins):
4 sets:
1 Power Snatch + 1 Squat Snatch

Overhead Squat
3 x 2

WOD (40-55 mins)
21-15-9
Power Snatch (35/25kg)
Overhead Squat (35/25kg)
Burpee over Bar

Time cap: 10 mins

author: Scotty

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