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GROUP A

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Overhead hang

OLYMPIC LIFT

Snatch, build to a heavy single or work on drills

STRENGTH

Back squats find a heavy 3 then 5×5 at 90% of that weight

WOD

“Dianne” 21/15/9
Deadlifts 102.5/70kg
Hand stand push ups

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Hip extensions 3×15

SKILLS DEVELOPMENT

Hand stand push ups/hold/walk

GROUP B

  1. Snatch build to a heavy, not max single
  2. Back squat 2RM
  3. Max rep unbroken muscle ups
  4. For time
    15/10/6 Bar muscle ups
    7/5/3 Snatch 75/52.5kg (squat)

B COMP EXTRAS

  1. 10min EMOM
    2 quick single power cleans
  2. Row 3x1km at 75% pace
    Rest 3mins
  3. 3 Super sets
    10 Strict toes to bar
    20 Hip extensions
    rest 2mins
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.