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14
05
2018

Tues 15/5/18 ; Masters League in Canberra

By Scotty 0

Over the coming weeks we will be doing the Master’s League workouts as part of the class on a Wednesday here at CrossFit SFS.

This will be a great opportunity for those that didn’t do the open, to get a feel for competition and being judged to standards on all movements.

There are 3 levels and anyone can do it, so do not be alarmed.

Warm Up
2 rounds
1 lap shuttle
5 strict hang knee raise
20 sec HS hold (nose facing)
10 mountain climbers

Gymnastics Skills – 6 mins
HSPU progressions (week 2)
Adv : 2-6 strict EMOM
Int: 2-6 scaled to ab mat
Beg : 20 sec HS on wall/Pike holds on box

Strength (week 3 – squat clean progression) – 10 mins
4 x 3 pos Hi Hang Squat Clean @ 70-75% (1/5/18)

Cond : for time
3 rounds for time
10 Dead Ball to Shoulder 45/35-25kg
15/10 cals assult bike
10 Power Snatch 50/35kg

author: Scotty

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