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11
06
2019

Wed 12/6 : Online Programs now available

By Scotty 0

If you live out of Canberra, or can’t make it in to the gym, we now have two streams of online programming available for you!

  1. those with a small home gym, or go to a commercial gym
  2. at home program with minimal gear required

CrossFit SFS WOD

Warm Up (5-15 mins):
With an empty barbell:
10 x Good Mornings
10 x Bent Over Rows
10 x Kang Squats
5 x Snatch Pull (shoulders only)
5 x Snatch High Pull (high elbows)
5 x Muscle Snatch
5 x Pause Overhead Squat
3 x Snatch First Pull (pause below knee) + Hang Power Snatch + Overhead Squat
3 x Power Snatch + Overhead Squat
3 x Snatch

Then;

Build up to 80% of your 1rm to start your sets

Strength/ Skill (15-35 mins):
Snatch
5 x 3 @ 80 of your 1rm

METCON (40-50 mins):
For time:
40-30-20-10
Toes-to-Bar
Dumbbell Snatches (22.5/15kg)

Time cap: 15 minutes

author: Scotty

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