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WARM UP

4mins
10 Slow snatch deadlifts
10 Snatch pulls
10 Snatch press

MOBILITY

Hipster glide
Pistol of doom
Thoracic roll
Shoulder trigger

STRENGTH

Snatch 7×3

SKILL

5min EMOM
5-10 Toes to bar or
2+ Kipping muscle ups

WOD

“Isabel” – 3min cut off
30 Clean and jerks 60/40kg

Rest 4mins

“Grace” – 3min cut off
30 Clean and jerks 60/40kg

COMPETITORS

SESSION1

  1. Lower body strength 12Rm
  2. Upper body strength 12Rm
  3. Accessory lower 3×10
  4. Accessory pulling 3×10
  5. Accessory triceps 3×10

SESSION2

  1. 3 Rounds
    5 Turkish get ups a side
  2. WOD
  3. Abs
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.