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WARM UP

4mins
10 Windmills
10 One leg squats

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Barbell quickie

STRENGTH

Power clean and push jerk 7×3

SKILL

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

WOD

5 Rounds
7 Touch and go squat snatch 60/40kg
Rest 30 sec
200m Run
Rest 30 sec

Scale to touch and go squat clean and jerk if you lack the mobility to snatch

COMPETITORS

SESSION1

  1. Snatch 60×4, 70×4, 80x4x4
  2. Front squat 60×4, 70×4, 80x4x3
  3. Overhead squat ?x4x4
  4. Strict press ?x3x4
  5. Trap high pull ?x6x4

SESSION2

  1. 5 Rounds
    5 Weighted bar dips – AHAP
    rest 30sec
    7 weighted Pull ups – AHAP
    60sec rest
    All reps are strict
  2. WOD
  3. Abs
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.

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