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13
10
2015

Wed 14/10/15

By Scotty 0

Well after a MASSIVE weekend at the 2015 Capital Unbroken Challenge I am slowly getting caught up!

A huge shout out to all the awesome CrossFit SFS members who helped me over the weekend thank you very much.

Also a huge shout out to all the sponsors as well: RAW Fitness, Unbroken Athletic in particular who were amazing with all that they did for the event!!

SKILL (8mins)
EMOM 8mins
1 rope climb using feet but starting siting if able
+
# kipping HSPU (scale to normal push ups)

POWER (12mins)
6mins to achieve a 1rm clean and jerk
then EMOM 6mins
3 touch and go clean and jerk @75%

STRENGTH (15mins)
Over a 5min period find a 1rm back squat quickly (not for testing JUST heavy lift) and then
5 sets of 1 @90-95% of the single

GYMNASTIC STRENGTH
Accumulate
60sec chin over bar hold
60sec ring dip hold
60sec hanging l sit hold
60sec HS hold
60sec plank hold
*2 rounds

author: Scotty

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