Skip to main content

WARM UP

4mins
Turkish get ups

MOBILITY

Peanut crunches
Barbell quickie
Hipster glide
Pistol of doom
Shoulder trigger

STRENGTH

5 Rounds
5 Strict hand stand push ups
5 ring rows

SKILL

5min EMOM
5 Touch and go power cleans and push jerks

WOD

“Amanda” 9/7/5
Muscle ups
Squat snatch

Scale to a squat clean if the snatch is too marly for you

COMPETITORS

SESSION1

  1. Lower body strength 10×3 or 15×2
  2. Upper body strength 10×3 or 15×2
  3. Accessory lower 3×8
  4. Accessory pulling 3×8
  5. Accessory triceps 3×8

SESSION2

  1. Farmers carry 3x30m AHAP
  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.