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30
04
2019

Wed 1/5 : Master’s Online Qualifier

By Scotty 0

From Friday till Tuesday, the Bossman, Scotty will be taking on the CrossFit Games Master’s Online qualifier.

If you get a chance over the weekend I am sure he will love any support/cheering/yelling as he tackles the WOD’s, we will post up some times and day’s that he will do the WOD’s later this week!


CrossFit SFS, Canberra Workout of the Day

Warm Up (5-15 mins):
With an empty barbell:
10 x Deadlifts
10 x Pause Front Squats
5 x Hang Clean Pull (shoulders only)
5 x Hang Muscle Clean
5 x High Hang Power Clean
5 x Front Squat
5 x Hang Power Clean
5 x Front Squat
5 x Power Clean

Then;

3-4 x 2 Power Cleans, working upto your start weight

Strength/ Skill (15-40 mins):
Power Clean
4 x 2

Front Squat
3 x 3

WOD (40-55 mins):
For total time:
21-15-9
Hang Power Clean (62.5/42kg)
Burpee over Bar

Rest 3 minutes

21-15-9
Hang Power Clean (62.5/40kg)
Pull-up

Time cap: 14 minutes

author: Scotty

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