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Wed 11/07/18 : Strive Weightlifting Canberra

By Scotty 0

Has been awesome to have some of the Strive Weightlifting team getting amongst both the CrossFit SFS & Strive 45 in Canberra as of late as they build up to the ACT state titles on the 21st July.

CrossFIt SFS WOD of the day:

Warm Up
3 rounds
100m row
30 sec HS Hold
10 ea DB/KB strict press
2 ea TGU

Lifting 8 mins
6 x 1 Push Press @ 90% 1rm (or 5% heavier than last week)

Gymnastics (not for time but try to keep moving)
5/4/3/2/1 ea
Strict Ring Dips (box tri dips)
Bar MU or Strict Pull Ups (band as needed)

Cond : 15 min AMRAP
1 lap bear crawl
10 DBL KB press 16/12kg
20 PLate Twists 10/5kg
1 Lap out and back dbl KB front rack carry 16/12kg

author: Scotty


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