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WARM UP

4mins
5 Skin the cats
20 Russian swings

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Front rack neck opener

STRENGTH

Strict muscle ups 5×5

SKILL

5min EMOM
5 Power cleans

WOD

Max reps
30sec on 30sec off 5Rounds (10mins)
1st – Thrusters 42.5/30kg
2nd – Pull ups

Athlete will perform 30sec of max rep thrusters followed by 30sec rest followed by 30sec max rep pull ups then 30sec rest- repeated for another 4 rounds. Aim for a min score of 120reps any less and you should have scaled it

COMPETITORS

SESSION1

  1. Power snatch + Snatch balance 5min EMOM @70%
  2. Snatch 75,80,85,90,95,85,90,95,
  3. Power clean and push jerk 5min EMOM @70%
  4. Clean + 2 Jerk 70,75,80,85,90,85,80,75
  5. Front squat 5×3 Building – 3 Hard sets
  6. 12 Legless rope climbs for time

SESSION2

  1. WOD
  2. 5×12 Strict toes to bar
  3. 5×12 Double russian swings

 

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.