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30
10
2018

Wed 31/10 : Myo-trig coming to Canberra

By Scotty 0

We will have the Myo-trig guy’s setting up in the vendor area of the Gym Quip Capital Fitness Challenge this weekend.

Be sure to come on out to CrossFit SFS, 43 Sheppard St & check them out.

…………..
SFS Workout of the Day

Warm Up (5-15 mins):
30 sec row (easy)
15 x Band Pull Aparts
30 sec Squat Hold
30 sec row (moderate)
15 x Band Pull Aparts
10 x Broomstick Overhead Squats
30 sec row (hard)
15 x Band Pull Aparts
10 x Barbell Overhead Squats (broomstick again if needed)

Then;

With a broomstick or empty barbell:
3 x Snatch Grip Deadlift
3 x Snatch Pull
3 x Snatch High Pull
3 x Muscle Snatch
3 x Overhead Squats
3 x High Hang Power Snatch + Overhead Squat
3 x Hang Power Snatch + Overhead Squat
3 x Power Snatch + Overhead Squat
3 x Squat Snatch

Strength/ Skill (15-35 mins):
Snatch
5 x 3

WOD (35-50 mins):
For time:
40 Power Snatch 35/25kg
50 AbMat Sit-ups
30 Dumbbell Snatches 40/30kg
35 AbMat Sit-ups
20 AbMat Dumbbell Snatches 45/35kg
20 Sit-ups

Time cap: 12 minutes

Scaling Options:
Snatch: reduce weight, work from hang
Sit-up: anchor feet under dumbbells

author: Scotty

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