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12
03
2019

Wed 13/3 : pick 19.4 and WIN Weights and Mates apparel

By Scotty 0

Ok time to bring it back.

Simple pick what you think 19.4 will be and you WIN some gear thanks to Weights and Mates apparel new season stock!

CrossFit SFS WOD of the Day

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

Strength/ Skill (15-40 mins):
Power Clean
3-3-3
Go every 2 mins

Squat Clean
3-3-3
Go every 2 mins

Front Squat
3-3-3
Go every 2 mins

WOD (40-50 mins):
On a 10 min clock:
Run 1km
Then, AMRAP in time remaining of:
10 Hang Power Cleans (62.5/42.5kg)
10 Burpees over Bar

Scaling Options:
Run: Reduce distance to 800m or 500m, Row 1km or Assault Bike 75/60 cals
Hang Power Clean: reduce weight
Burpee over Bar: regular burpee (no jump over bar), kickback burpee (no push-up), step down & step up burpee

author: Scotty

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