Today is remembrance day. At 11am have a moments silence for those that have been taken from us by war, and do not forget those who return home with the scars you cannot see.
GROUP A

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Front rack neck opener

OLYMPIC LIFT

Power clean + Jerk + Power clean 1+2+1 x7

STRENGTH

Back squats 8×5 – one set every 2mins

WOD

3 Rounds, unbroken of “the devils complex”
6 Power clean 60/40kg
6 Front squats
6 Push jerks
rest 60sec

6min cut off

Non oly
3 Rounds
8 Deadlifts 60/40kg
6 Front squats
4 Push press
rest 60sec

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Good mornings 4×15

SKILLS DEVELOPMENT

Double unders

GROUP B

1. Power clean + Jerk + Power clean 1+2+1 x7
2. Overhead squat 3×15
   set one below last weeks weight, set two at last weeks weight, set three above last weeks weight
3. 4 Rounds
   15 Chest to bar pull ups
   5 Power snatch 75/50kg
4. 5min AMRAP
   50m sled pull 20/10kg
   5 Burpees

B COMP EXTRAS

Pick one only

MUSCLE

1. Good mornings 3×12
2. 3 Super sets
   12 Bent over row
   12 Bar dips
   Everything heavier than last week

ENDURANCE

1. Mile jog warm up
2. Row 10x500m/1min rest
   faster than 5km pace, you choose how much faster but you must be consisitant

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