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26
06
2020

SFS Friday

By Scotty 0

CrossFit SFS – CrossFit

Warm-up

Warm-up (No Measure)

(5-10 mins):

2 mins choice then

10 x Pause Air Squats

5 x Good Mornings

3 hang hi pull

3 muscle clean

3 strict press

mobility

3 Hang Power Clean

3 Push Press

3 Hang Power Clean

3 Push Jerk

Then, warm up to opening set

Weightlifting

Metcon (Weight)

Hang Power Clean + Push Jerk
5 x 2 (around 75 – 85% 1rm) on the .75 sec

You can drop & reset between reps if needed

Today is about going as heavy as possible with respect to great technique

This means catching the power clean in a technically sound position: squat width feet and elbows up, and then resetting for a snappy push jerk with foot work and fast arms

Do not go so heavy that the movement gets sloppy or you start failing reps, try to make each rep look identical

It will get harder as we are looking to work under some fatigue with not alot of rest between sets

Metcon

Metcon (Time)

For total time

3 rounds

15 Wall Balls 9/6kg

15 pull ups

then

30 Ground to Overhead 40/30kg**

into

2 rounds

15 Wall Balls

15 CTB

then

20 Ground to Overhead 60/40kg**

into

1 round

15 Wall Balls

15 Bar Mu

into

10 Ground to Overhead 80/55kg**

*One barbell only. Must change your own weights. Must have collars on the barbell.

25 min cap
Scaling options:

Wall Ball : reduce weight of ball / target

Pull UP : band, ring rows

CTB : Pull ups

GTO: reduce load, stick to same load across the rounds

Aim to go unbroken on wall balls and after the 1st block of C&J short sharp breaks on the reps

author: Scotty

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