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GROUP A

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Front rack neck opener

OLYMPIC LIFT

Power clean + Jerk + Power clean 1+3+1 x5 – not touch and go

non oly
sets of 5 Jerks

STRENGTH

Every 2mins x 10rounds
5 Back squats – with controlled descent

WOD

“No brakes”
3 Rounds
10 Power cleans 60/40kg
Run 200m

10 Clean pulls non oly

 

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Hip extensions 4×12 add weight as neccessary

SKILLS DEVELOPMENT

Hand stand walk/hold

GROUP B

  1. Power clean + Jerk + Power clean 1+3+1 x5 – not touch and go
  2. Overhead squat 3×15
    set one below last weeks weight, set two at last weeks weight, set three above last weeks weight
  3. 5 Rounds
    12 Chest to bar pull ups
    12 Wall balls 12/9kg – ladies use 9′ line
    12 Kettle bell swings 24/16kg
    12 Deadlifts 125/82.5kg
  4. 8min AMRAP
    18m Lunge
    21 burpees

B COMP EXTRAS

Pick one only

MUSCLE

  1. Good mornings 3×12
  2. 3 Super sets
    12 Bent over row
    12 Bar dips

ENDURANCE

  1. Mile jog warm up
  2. Row 2000m
    Row 1500m
    Row 1000m
    Row 500m
    Rest 3mins between efforts
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.