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GROUP A

MOBILITY

Hipster glide
Pistol of doom
Thoracic roll
Overhead hang

OLYMPIC LIFT

5×3 Pause snatch

STRENGTH

Bench press/Push ups 3×5
then
max reps to failure at 80% of that weight

WOD

10min AMRAP
12 Kettlebell swings 32/24kg
8 Burpee box jumps 30/24″
20 Grass hoppers

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

3 Rounds
French press and bent over row
Find a weight of each that you can do between 10 and 15reps and perform every set to failure

SKILLS DEVELOPMENT

Hand stand push ups/walking/holds

GROUP B

  1. Pause snatch 5×3
  2. 3 Rounds – 80/90% intensity
    Row 500m
    10 Power snatch 60/40kg
  3. 3 Rounds For time
    15 Calorie row
    15 Chest to bar pull ups
    15 Power cleans 52.5/35kg
    15 Burpees over the bar
    15 Wall balls 10/6kg
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.