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04
03
2019

Tues 5/3 : Family Based Canberra Gym

By Scotty 0

If you want to find a gym where people actually know your name, your partner & your kids names, then CrossFit SFS is the Canberra Gym for you!

SFS Workout of the Day

Warm Up (5-15 mins):
3 min cardio your choice
then
5 Snatch grip deads
5 Snatch pulls
5 muscle snatch
rest
5 power snatch
5 OHS
rest
5 squat snatch

then build to starting weight
Then build up to opening weight for EMOM

Strength/ Skill (15-30 mins):
EMOM x 10:
1 Snatch

WOD (30-50 mins):
AMRAP 6 mins:
9 Squat Cleans (42.5/30kg)
9 Burpees over Bar

Rest 2 mins

AMRAP 5 mins:
6 Squat Cleans (62.5/42.5kg)
6 Burpees Over Bar

Rest 2 mins

AMRAP 4 mins:
3 Squat Cleans (85/62.5kg)
3 Burpees over Bar

Scaling Options:
Squat Clean: choose 3 weights that are increasing, but achievable for you to get some work done
Burpee over Bar: regular Burpees, kickback burpee (no push-up), step down & step up burpee

author: Scotty

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