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14
03
2018

Thurs 15/3/18 : Visitors always welcome to Canberra CrossFit Gym

By Scotty 0

Love having visitors to CrossFit SFS in Canberra. Had the pleasure of a group of girls from Wollongong, Sydney and all the way from New York this past week..

Opens : rest day (if doing Friday arvo)

Warm up
2 rounds
1min bike/row/run
10m spider man walks
20 sec HS hold /pike
10 sec ring hold top

Lifting – 8 mins (opens wk 4)
Odd : 5 strict press @ 75%
Even: 10 push press@ same weight

Conditioning
For Time:
20 Burpee Box Jump Overs (30/24)
30 Power Snatches 50/35kg
40 Wall Ball 9/6kg
50/35 Calorie Assault Bike
ACCESSORY (sep part of day or choose 1 part)
Gymnastics
10 mins MU practice
– banded transitions
– banded Bar MU
– banded ring MU (only if very close)
– jumping MU on rings/bars

Strongman
3 rounds
400m KB farmers carry 32/24kg
5 Ball over Shoulder 55/45kg
10 ball floor press @ heavy (get someone to pass you the ball)

author: Scotty

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