WARM UP

4mins
10 Windmills
10 Single leg squats

MOBILITY

Peanut crunches
Hipster glide
Pistol of doom
Trap stretch

STRENGTH

Push press and bent over row 5×5

SKILL

5min EMOM
5 Power snatch

WOD

5 Rounds
12 Deadlifts 125/82.5kg
12 Box jumps 30/24″
1 min rest

COMPETITORS

SESSION1

• Clean and jerk 60×2+1, 70×2+1, 80×2+1, 85×2+1, 90×1+1×3
• Snatch balance + Pause over head squat  1+1×5 @ mondays OHS weight
• Romanian deadlift (slow) 90x4x4 – off C&J
• Deficit Hand stand push ups 4×3-5reps

SESSION2

• 4 x 50m Sled pull – rest between efforts
• WOD
• Something you want to do that doesn’t last longer than 10mins – could be anything from bodybuilding weak points to a WOD or even some gymnastics practice. Its up to you, your a competitor and you’ve earned the right to choose

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