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03
10
2018

Thurs 4/10 : Six Week Challenge in Canberra Gym

By Scotty 0

Last few days to register for the SFS Transformation Challenge. $4000 in cash and prizes up for grabs!
*conditions apply* click the image for more info

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CrossFit SFS workout of the day

Warm Up
2 rounds:
2 lap shed run
20 Push Up shoulder Taps
1 x kano hip complex
2 min banded shoulder mobility

Lifting – Hang Squat Cleans
Build to a heavy hang squat clean

Skills : 10 mins
DU practice

Cond
AMRAP 2 min @ 50/35kg
9 Power Cleans
9 Front Squats
9 Push Jerks
AMRAP Clusters in time remaining
Rest 3 min
AMRAP 2 min @ 70/45kg
7 Power Cleans
7 Front Squats
7 Push Jerks
AMRAP Clusters in time remaining
Rest 3 min
AMRAP 2 min @ 80/55kg
5 Power Cleans
5 Front Squats
5 Push Jerks

ACCESSORY Strength – if time
4 x 6 1 arm DB row @ heavy
3 x 12 BB bicep curl
3 x 25 band tricep extension

author: Scotty

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