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06
05
2018

Mon 7/5/18 : Allstar Teams for SFS

By Scotty 0

Hey guy’s, I have had many people wanting to do the Allstar Alliance comp in Canberra in August, which is great.

Just message me details and division or put your name up on the board at CrossFit SFS and I will arrange teams for you (easier than you having to get your team of 6).

If you have got your own team ready then register here : Allstar Alliance

Warm up
3 rounds
12 Russian KBS
rest 15sec
30sec Hollow Body Hold
rest 15sec
8 Tall Box Jump (step down)
rest 15sec
Row 60sec (must increase the effort of each row)
Lifting: 10 mins (week 4 – last week before we re test )
5 x 2 @ 2” deficit dead (2 – 5kg heavier than last week)

Cond
AMRAP 5:
Buy-In: 100 Double Unders (singles 1:1)
12 Power Cleans 50/35kg
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:
Buy-In: 100 Double Unders (singles 1:1)
8 Power Cleans 60/40kg
4 Burpee Box Jump Overs (24/20)

Accessory Strength

Strength (Push/Pull)
3 x 6 strict ring pull up @ tempo 21×1
3 x 6 ea side seated (legs straight) DB press @ tempo 2020

author: Scotty

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