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04
06
2019

Wed 5/6 : Work hard at Canberra Gym

By Scotty 0

Nothing beats hard hard! Here at CrossFit SFS & Strive 45 HIIT, that is what we do!

The price of change is hard work, there are no shortcuts, get in and get the work done!

CrossFit SFS WOD

Warm Up (5-15 mins):
With an empty barbell:
10 x Snatch Grip Deadlifts
10 x Pause Air Squats
5 x Snatch Pulls (shoulders only)
5 x Snatch High Pulls
5 x Muscle Snatches
10 x Air Squats
5 x High Hang Power Snatches
5 x Overhead Squats
5 x Hang Power Snatches
5 x Overhead Squats
5 x Power Snatches
5 x Overhead Squats

Strength/ Skill (15-40 mins):
3 Position Snatch
7 x 1

Perform 1 rep from the high hang position, 1 rep from just below the knee and 1 rep from the floor

METCON (40-50 mins):
‘The Burner’
21-15-9
Power Snatch (42.5/30kg)
Pull-up

Time cap: 10 mins

author: Scotty

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