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GROUP A

MOBILITY

OLYMPIC LIFT

Jerk 7×5 at 50% – focusing on foot position and technique

STRENGTH

Back squats 10×2 – 1 set every 2mins
Starting weight 85% approx

WOD

3 Rounds
Run 400m
20 Wall balls 10/6kg
10 Burpees

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Hip extensions 3×15

SKILLS DEVELOPMENT

Push jerks

GROUP B

De-load week

  1. Jerk 7×5 at 50% – focusing on foot position and technique
  2. Snatch high pulls 7×5 at 50% – Focusing on bar path and hip contact
  3. Weighted strict pull ups 3×5 – Heavy
    Superset with Ring swings 3×10
  4. Group A WOD
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.