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29
10
2018

Tues 30/10 : NO classes this Saturday at CrossFit SFS

By Scotty 0

Hi team, with the Capital Fitness Challenge running all weekend, unfortunately there will be NO classes running.

I am looking for any volunteers that would like to come and help out over the weekend, that would be greatly appreciated.

Also be sure to come on out, cheer them on and watch some of Australia’s best CrossFit athletes battle it out over the two days here at CrossFit SFS.

Competition starts 7am both days.

…………….
CrossFit SFS workout of the Day:

Warm Up
2 mins mobility with coach
then
400m run
then
1 min DU or single skip

Lifting:
5 x 3 Split Jerk

Split Jerk Technique Work:
5 x Strict Press in Split Stance
5 x Dip/Drive & Jump to catch & recover
5 x Behind Neck Jerk (barbell)
5 x Split Jerk (broomstick or barbell)

WOD
WOD (30-55 mins):
4 rounds, starting a new round every 6 mins:
40 Double Unders
20 Shoulder to Overhead 40/30kg
40 Double Unders
20 Pull-ups

Time cap on each round: 4 mins

Scaling Options:
Double unders: reduce to 30, 20, 10 reps or do 80 singles
Shoulder to Overhead: reduce weight, use DB’s
Pull-up: reduce reps, Band pull-up, Jumping pull-up, ring row

author: Scotty

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