Embrace the suck – CrossFit Mooloolaba, Sunshine Coast 26Nov14

WARM UP

4mins
5 Slow snatch deadlifts
5 Snatch pulls
5 Snatch press
5 Snatch drops

MOBILITY

Thoracic roll
Shoulder trigger
Skin the cat stretch
Hipster glide

STRENGTH

5 Rounds
5 Strict press
5 Ring rows

SKILL

5min EMOM
5 Touch and go power snatch

WOD

3 Rounds – 7min Cut off
9 Power cleans 95/62.5kg
18 Burpees

You need to be consistent on this one. Consistent technique and consistently moving without rest

5 Burpee penalty for every rep not finished at cut off

COMPETITORS

SESSION1

1. Snatch 60×3, 70×3, 80x3x2
2. Snatch balance 5×1 rep @ mondays OHS weight
3. Muscle snatch + Standing snatch press ?x4+4×4
4. Deficit slow snatch deadlift 85x4x4
5. Good mornings ?x6x4

SESSION2

1. Farmers carry 3x60m
2. Muscle ups 7 Rounds every 50sec
   Do the same number as last week providing you could maintain for all 5 rounds
3. WOD

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