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13
03
2019

Thurs 14/3 : FREE fitness at Canberra Gym

By Scotty 0

Don’t forget bring a friend for FREE to any of our classes on Friday here at CrossFit SFS / Strive 45 HIIT

Click here for timetable : Class Schedule

CrossFit SFS workout of the Day

Warm Up (5-15 mins):
3 rounds of:
10 x One Arm DB Press (per arm)
10 x Lunges with DB Overhead (5 each arm)
10 x V-Ups or Sit-Ups

Then, Split Jerk technique work with empty barbell:
5 x Strict Press
5 x Push Press
10 x Split Jerk footwork only (no barbell)
5 x 1 Push Press + 1 Pause Split Jerk (pause in catch position)
5 x Split Jerk

Then, build up to first working set of 3

Strength/ Skill (15-35 mins):
Split Jerk
5 x 3

WOD (35-50 mins):
30-20-10
TTB
Overhead Squats 43/30kg
Burpees over the bar

Time cap: 15 mins

author: Scotty

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