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17
07
2020

SFS Friday

By Scotty 0

CrossFit SFS – CrossFit

Warm-up

Warm-up (No Measure)

5 min cardio of choice

then

Technique on PC + Push Jerk

Metcon (Weight)

2 x Wave Power Cleans & Push Jerks

3-2-1-3-2-1

As a guide:

80-85-90-82-87-92% 1RM

Dump after each rep. Make them smooth

After each set of , perform a moderately challenging set of

Ring Muscle Ups (aim 4 – 6 reps) – if NO MU I want you to work on your strength (see below)

Scaling:

Ring MU –

1. jumping ring MU (must be able to do ring dips)

2. 3 – 5 each of strict pull up + strict ring dip

3. 3 – 5 ea elevated ring rows + box tricep dips

Rest approx 60sec between exercises

Metcon

Metcon (Time)

13-11-9-7-5-3

DB Bench Press 22.5/15kg (if strong on Bench go heavier)

Ball over shoulder 55/35kg
Scaling Options:

DB Bench to Floor press, lighter DB’s

author: Scotty

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