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07
05
2019

Wed 8/5 : One on One Personal Training Canberra

By Scotty 0

Are you looking to enhance your skills quicker for your chosen sport??

Here at CrossFit SFS, Canberra we have a host of Personal Trainers and Strength and Conditioning coaches available anytime to help you take our sport to the next level.

With over 25 years in the Fitness industry, working with a host National and International athletes and teams, you are in safe hands.

Please click here to arrange a time to come and catch up and discuss your path forward : Enquire here

Warm Up (5-15 mins):
With an empty barbell:
10 x Deadlifts
10 x Pause Front Squats
5 x Hang Clean Pull (shoulders only)
5 x Hang Muscle Clean
5 x High Hang Power Clean
3 x High Hang Squat Clean
5 x Hang Power Clean
3 x Hang Squat Clean
5 x Power Clean
3 x Squat Clean

Then;

3 x 1 Power Clean + 1 Squat clean, working up to your start weight

Strength/ Skill (15-40 mins):
4 sets:
1 Power Clean + 1 Squat Clean

Front Squat
3 x 2

WOD (40-55 mins):
For time:
Row 1000m
50 Deadlifts (70/47.5kg)
30 Toes-to-Bar

Time cap: 12 mins

author: Scotty

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