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19
07
2016

Wed 20th July – Capital Unbroken Challenge Canberra

By Scotty 0

Yes the 2016 Capital Unbroken Challenge is back Sat 8th & Sun 9th October and we are NOW taking regos for this 2 days event!!

Saturday will be an arvo/evening session starting @ 2pm & Sun from 7am

Everyone enters the one division and based on your performance on day 1 will determine whether you stay were you are or go up a division!!

It will be all teams of 2 and categories are:  Male/Male | Female/Female | Mixed Pairs

Jump on register today to secure your place : UNBROKEN CHALLENGE

CrossFit SFS session for the day

SKILL/TECH/WARM UP
HSPU
*every 45seconds for 9mins perform 2-5 awesome HSPU
RX+
2mins max freestanding HSPU
Straight into 5mins
MAX in one set STRICT HSPU time remaining kipping HSPU

POWER (15mins)
Jerk
Find the heaviest BUT safe jerk cluster set you can manage
2.2.2 (2 reps separated by 10seconds for 3 round to complete 1 cluster. Must complete all 6 reps for load to count
CONDITIONING
5 rounds for time
7 squat cleans @ 50/35kg
14 swings @ 24/16kg (full swing)

RX +
5 rounds for time
7 squat cleans @ 75/50kg
7 KB snatch each arm @ 32/24kg

author: Scotty

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