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14
01
2021

Slight Changes to Canberra Gym Program

By Scotty 0

With the CrossFit Open’s well and truly sneaking up on us. Here at CrossFit SFS we will be making a few slight changes several days a week and will do our Metcon’s first and then strength/skill after the WOD.

Registration for the Open is now live and there are options for everyone to enter.

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Metcon

Partner WOD:
AMRAP 4 minutes
5 unbroken Power Snatches 52/35kg back and forth
-straight into-
AMRAP 4 minutes
Max Calorie Assault Bike (switch as desired)

-rest 4:00-

AMRAP 4 minutes
5 unbroken Power Clean and Jerks 60/43kg back and forth
-straight into-
AMRAP 4 minutes
Max Calorie Rower (switch as desired)

-rest 4:00-

AMRAP 4 minutes
10 unbroken Deadlifts 102/70kg back and forth
-straight into-
AMRAP 4 minutes
Max Calorie Rower (switch as desired

Accessories

Sntach Grip Deads + Snatch Pull

3 sets of 2+2 @ 90-95% 1rm

or

if you are not fussed about lifting skills & drills:

3 super sets of (2 min rest after ea set):

10 DB Step Back Lunges (choose own weight)
15 Floor Press
20 V snaps (GHD for Advanced)

author: Scotty

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