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18
06
2019

Wed 19/6 : Practice makes perfect with Fitness

By Scotty 0

Just like golf, CrossFit takes time (and alot of practice).

Has anyone seen Tiger Woods just walk up and hit the ball without practicing, over and over again??

CrossFit is no different. Make sure when you do train you are putting everything into leaving the gym better than when you cam in!

CrossFit SFS Workout

Warm Up (5-15 mins):
With an empty barbell:
10 x Good Mornings
10 x Stiff Leg Deadlifts
10 x Front Squats
5 x Hang Clean Pull (shoulders only)
5 x Hang Muscle Cleans
5 x Hang Power Cleans
5 x Front Squats
5 x Strict Press
5 x Hang Squat Cleans
5 x Push Press
5 x Squat Cleans
5 x Split Jerks

Then;

Warm up to your 80% weight

Strength/ Skill (15-35 mins):
Clean & Jerk
5 x 3 @ 80% of 1rm

METCON (40-50 mins):
21-15-9
Burpee Box Jump (24/20”)
Thruster (42.5/30kg)

Time cap: 10 minutes

author: Scotty

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