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WARM UP

4mins
10 Russian swings
Bear crawl

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
First rib love

STRENGTH

Deadlifts 5×5

SKILL

5min EMOM
5 Touch and go power snatch

WOD

5 Rounds of “The Devil’s Complex

6 Power cleans 70/45kg
6 Front squats
6 Push jerks
rest 1min

10min cut off

COMPETITORS

Just one more week gang and then a deload… Hang in there

SESSION1

  1. Lower body strength 3RM
  2. Upper body strength 3RM
  3. Lower accessory 3×6
  4. Pulling accessory 3×6
  5. Tricep accessory 3×6

SESSION2

  1. 1min on 2min off Row x 10
  2. WOD
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.

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