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WARM UP

4mins
10 Banded pause goblet squats
10 Windmills
10 Band pull aparts

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Trap stretch

STRENGTH

Front squats 5×5

SKILL

10 Rope climbs with a controlled foot slide down

WOD

12min AMRAP
10 Pull ups
18m Overhead lunge 20/10kg

COMPETITORS

SESSION1

  1. Deficit Snatch 75-80%
  2. Hang squat clean and jerk 75-80%
  3. Deficit snatch deadlift 75-80%
  4. Muscle snatch + Snatch press + Snatch drops 3+3+3 75-80%
    Calculated off snatch press (75% of strict press)

SESSION2

  1. 3x Sled pull 50m max weight
  2. 10min EMOM
    20 Wall balls
    2 Controlled rope climbs
  3. 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.