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05
06
2019

Thurs 6/6: In House comp at Canberra CrossFit

By Scotty 0

Team, save the date : Sat 20th July we will be hosting a little in house show-down for all our members of both CrossFit & Strive 45.

Workouts will be set to set anyone to come and join the fun.

Afterward we will hang out and do a X mas in July gathering, have some food and relax for a few hours.

It will cost nothing to enter, but we will get a list of names and what level of athlete you think you are so we can plan the heats and make it run quicker!

CrossFit SFS Workout

Warm Up (5-15 mins):
3 rounds with a single dumbbell:
10 x DB Goblet Squats
20 sec side plank, each side
10 x DB Single Arm Upright Row (5 per side)
10 x DB Single Arm Press (5 per side)

Then;

With an empty barbell:
5 x Power Clean
5 x Pause Front Squats
5 x Press
5 x Thrusters
5 x Squat Cleans
5 x Squat Clean Thrusters

Strength/ Skill (15-35 mins):
Squat Clean Thruster
5-4-3-2-1

METCON (40-50 mins):
‘Full Send it’
AMRAP 10 minutes:
Run 200m
10 Thrusters (42.5/30kg)
Run 200m
9 Thrusters (42.5/30kg)
Run 200m
8 Thrusters (42.5/30kg)
etc…

author: Scotty

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