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22
08
2018

Thurs 23/8/18 : What do you really Want?

By Scotty 0

If you have 5 mins take the time to answer that simple question??

If you are not sure and would like to talk to someone, then come see me or Lisa at CrossFit SFS in Canberra (or book in online) & book in a time to catch up, we are both here to help & guide you on your journey.

SFS Workout of the Day

Warm up
500m row
Then
2 rounds
5 muscle snatch bar
5 power snatch
5 OHS bar only

Lifting – 7 min EMOM – (OHS squat focus 6 weeks)
2 snatch balance + 2 OHS @ 80% last known 1rm (5% up on last week of OHS)

Metcon
3 rounds for time:
15 Power Snatch 35/25kg
10 Pull Ups (Scale as needed)
15 /10 HSPU (15 = adv / 10 = int/scaled)
100 Double Unders
18min cap

ACCESSORY Strength – if time (accumulate)
5 x 10 deficit Push ups (hands on 2 plates)

author: Scotty

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