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28
02
2018

Thurs 1/3/18 : RAW Fitness Equipment at Canberra Gym

By Scotty 0

Huge shout out to RAW Fitness Equipment who have been a sponsor of the Capital Fitness Challenge since Day 1.

Stay tuned, we are starting to prep for the Capital Challenge here at CrossFit SFS, info to be released soon : Capital Fitness Challenge

Opens : rest day (if doing Friday arvo)

Warm up
2 rounds
1min bike/row/run
10 pass thru
10 ring rows w/- pause
10 push ups
10 lunges

Lifting – 8 mins (opens wk 2)
Odd : 5-7 power cleans @ 70%
Even: 3-5 squat cleans @ same weight

Conditioning (16 mins)
2 rounds for max reps
90 sec max burpee bar touch
rest 30 sec
90 sec assult bike cals
rest 30 sec
90 sec pull ups
rest 30 sec
90 sec Floor Press 50/35kg
rest 30 sec

ACCESSORY (sep part of day or choose 1 part)
A. Gymnastics
10 mins MU practice
– banded transitions
– banded Bar MU
– banded ring MU (only if very close)
– ice cream makers ” http://gymnasticswod.com/content/positioning-rings-pt2 ”

B. Strongman
3 rounds not for time
100m Deadball carry 45/35kg
20 banded good mornings
100m KB farmers carry @ heavy

author: Scotty

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