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01
11
2017

Thurs 2/11/17 : Canberra Gym with structure

By Scotty 0

If you are looking for structure and guidance with your fitness & training regime then come on out the CrossFit SFS and check it out.

We follow the CrossFit methodology with, 7  amazing and fully qualified coaches all with at least 5 years experience in the sport to look after you.

Lifting – 10 mins (wk 3 of 4)

5 X 3 strict press @ 78%

Lifting – 12 mins (wk 3 of 4)
Back squat 5 x5 @ 78% of last week or if missed last week
Build to heavy 4 X 8

Conditioning
Three sets for max reps of:
60 Seconds of Assault Bike (for Cals)
Rest 60 seconds
60 Seconds of KB Thrusters 24/16kg
Rest 60 seconds
60 Seconds of Hanging Leg Raises
Rest 60 seconds
60 Seconds of Burpee Box Step-Overs
Rest 2 minutes

author: Scotty

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