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20
12
2020

Xmas Timetable for Canberra Gym

By Scotty 0

CrossFit SFS – Workout of the Day

Warm-up

300m run
then
10 x Air Squats
10 push ups
mobility
5 x Pause Front Squats
3 x High Hang Power Cleans
3 x Hang Power Cleans
rest
3 x Squat Cleans
3 x Strict Press
3 x Push Press
3 x Push or Split Jerk (press for beginners)

Then;

Warm up to opening weight

Clean and Jerk

build to heavy 2

Metcon (35-50mins):

For time:
15-12-9
Power Clean (60/40kg)
Front Squat (60/40kg)
Strict Handstand Push-up

Time cap: 15 minutes

author: Scotty

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