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28
12
2020

Strive Fitness

By Scotty 0

For all Strive Members, classes are still continuing just with a modified timetable for the Christmas period, we will be running joint classes until the 8th Jan.

Please make sure you log into the CrossFit classes until Friday 8th Jan, and keep up your fitness regime. Everything will be modified to suit you.

CrossFit SFS – Workout of the Day

Warm-up

(5-15 mins):
With an empty barbell:
5 x Inchworm Push-ups
10 x Good Mornings
5 x Snatch Grip Deadlifts
5 x Snatch Pulls
5 x Snatch High Pulls
rest
5 x Pause Overhead Squats (broom for Strive)
5 x Hang Power Snatches
5 x Overhead Squats
rest
5 x Power Snatches
5 x Snatch Balances
5 x Snatches

Then;

Build up to opening set of 2 Snatches

**Strive Crew to either Power Snatch or DB Power Snatch**

Lifting
Snatch (build to heavy 2)

METCON
CrossFit Games Open 19.4

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period
43/30kg

Time Cap: 15min

Scaling Options:

Snatch : light load, DB’s

Burpees : step in/out, not over bar

Bar MU: strict pull ups + ring dips (1/2 amount or reps), rows + box tricep dips (double the reps)

Our workout today is a recent Open workout: 19.4

This was a unique workout when it was released because of the built in rest period

This is designed to be two short sprint workouts with rest in between, but the skill element of the bar muscle up was where the best separated themselves

Choose a barbell weight that you can comfortably perform touch & go reps with. You should be able to perform at least your opening set unbroken

Scale the bar muscle ups so that they challenge you but do not prevent you from getting a good workout in either

The time cap for the workout in the Open was 12 mins, today we are giving you 3 extra mins

Include the 3 min rest period in your time for the day (one total time including the rest)

author: Scotty

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