WARM UP

4mins
15 Pause banded goblet squats
4 Windmills
8 Kettlebell presses

MOBILITY

Pistol of doom
Hipster glides
Thoracic rolls
Athletes choice

STRENGTH

Good mornings 5×5

SKILL

5min EMOM
5 Push jerks touch and go

WOD

1min max cleans 60/40kg
3mins rest
1min max cleans 67.5/45kg
3mins rest
1min max cleans 75/50kg
3mins rest
1min max cleans 82.5/55kg
3mins rest
1min max cleans 90/60kg

* all cleans are squats cleans

COMPETITORS

SESSION 1

1. Oly lift 2 80-90%
2. Oly accessory 2 70-80%
3. Oly accessory 3 70-80%
4. WOD

SESSION 2

1. It sucks I know. Row 10 000m -pace is to be slow 2:30/2:40 (not for time)
   Don’t bitch out, this is important base building. If you signed up to be a competitor then suck it up and be one. Just make sure you are slow and don’t jack that heart rate up
   Also food for thought. If I’m willing to row 10km on my birthday then your excuse is invalid!

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.