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26
07
2016

Wed 27/07/16 – strength and conditioning at CrossFit SFS

By Scotty 0

There is plenty of Strength and Conditioning going on at CrossFit SFS in Canberra at the moment.

If you have hit a wall with your training, then why not come and try something a bit different. Don’t forget Summer is coming fast!!

With CrossFit, Boxing, Boot Camp, Strength & Weightlifting, we have you covered at CrossFit SFS Hume ACT.

Today’s WOD

SKILL
Pull ups
EMOM 8mins
8-10 pull ups for form + 8 burpees to pull up bar touch

RX +
2mins work on max freestanding HSPU
30 muscle ups for time

POWER (15mins)
Snatch EMOM’s
Barbell Cycling for speed
5 touch and go (first 5 mins)
3 touch and go (second 5 mins, heavier than last set)
1 SINGLES (heavier than 3’s)
STRENGTH (EMPHASIS)
*did this about a month ago
Deadlift
10, 5, 3, 1, 1, 1, 3, 5, 10
eg 10 @ 65%, 5 @ 75%, 3 @ 85%, 1 @ 90%, 1 @ 95%, 1 @ 95%+, 3 @ 85%, 5 @ 75%, 10 @ 65%

author: Scotty

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