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24
09
2018

Tues 25/9 : Masters Athletes at CrossFit SFS to represent ACT

By Scotty 0

Good luck to our team & the whole ACT team who are heading off tomorrow for the final of the Australian Master’s League on the Gold Coast

We have four athletes from CrossFit SFS representing the ACT to take on the rest of Australia, New Zealand, Asia and some European athletes.

Have a great time Kylie, Issy, Maya & Scotty

———–
SFS Workout of the Day

Warm Up
500m row then
3 rounds
10 ea seated L sit DB press
10 DB renegade rows
.30 sec plank

Gymnastics: HS (week 4/6)
6 – 8 min tech skills work & progressions
then
Options
7 x 6-10 (adv = rx & or deficit)
6-7 x 6 (adv/int = 1-2 mats)
6 x 5 (int/beg = pike on box/ground)

Strength – 15 mins
3 x 3 Back Squat @ 82-85%
5 x 1 back squat @ 85%

Cond
AMRAP 12:
60 Dumbbell Snatches 22.5/15kg
50 Wallballs 9/6kg
40/30 Calorie Row
30 Burpee Box Jumps (24/20)
10 Bar Muscle-ups (chest to bar) {pull up option}

author: Scotty

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