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02
08
2020

New Training Block @ Canberra Gym

By Scotty 0

New training block coming up after the first six of the 5 x 5 sets done!

A little deload in the heavy this week (not much) before we power into the next block, which will after reading all of your surveys will include some more skills based stuff on all things gymnastics.

Now is the perfect time to introduce a friend to join us here at CrossFit SFS/ Strive 45, if you know of anyone get them to click here for a FREE week trial.

CrossFit SFS – Workout of the Day

 

Warm-up

2 rounds:
60 sec on a machine of your choice
10 x Pause Air Squats/ Jumping Squats/ Empty Bar Front Squats
10 x Kipping Swings
5 x Empty Bar Push Press

Weightlifting

2 power clean + 1 squat clean (6 x 1)
——

Qbn Blues after more conditioning or active recovery
instead of the weightlifting section
10 min EMOM
Min 1 : 15/12 cals rower (if you can’t hold 15’s drop to 12)

Metcon 

AMRAP 10:00
3-6-9-12….
Dumbbell Floor Presses (heavy as you can handle)
Strict Pull Ups (band as needed) {Qbn Blues have burpee jumping pull ups}

author: Scotty

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