GROUP A

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Shoulder trigger
20 Scap pull ups

OLYMPIC LIFT

Snatch

STRENGTH

Deadlift 8,8,4,4,20

Aim to do the same weight you used for 15 last week for the set of 20 today

WOD

3 Rounds
20 Push ups
20 Toes to bar
20 Kettlebell swings 32/24kg
20 Box jumps 24/20″

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

10min EMOM
1st – 6 Pistols left leg
2nd – 6 Pistols right leg

SKILLS DEVELOPMENT

Toes to bar

GROUP B

The next 3weeks will have a lot of pulling so listen to your body, keep up on your maintenance and ensure you recover properly

1. Snatch 1RM – in 10mins
2. Power clean and jerk 1+2 x5 – in 15mins
3. Deadlifts build to a heavy 3 – in 15mins
4. 3 Rounds
   10 Push jerks 85/55kg
   10 Front squats 85/55kg
   20/15 Calorie row
   Rest 60sec

B COMP EXTRAS

ENDURANCE

1. Row 2km max effort – This is a test, so 100% effort . When it hurts keep on pushing
2. Rest 5mins exactly then row 2km at the same pace plus 15-25sec/500m

MUSCLE

1. 10min EMOM
   1st – 10 Pistols left leg
   2nd – 10 Pistols right leg
2. 5 Rounds
   8 Bent over rows
   8 Strict bar dips
   Rest 60sec
   Each movement should be a challenge to get 8.
   In the last few sets if you fail before reaching 8, end the set there and move on.
   If you are not failing by the last set then you probably started too light

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