GROUP A
MOBILITY
Pistol of doom
Hipster glide
Front rack neck opener
Peanut crunches
OLYMPIC LIFT
Cleans 7×1
Non oly
Hang clean 7×5
STRENGTH
Clean pulls 5×5 – Control off the ground
WOD
12min EMOM
1st – 10 Front squats – Your weight is your score
2nd – 12 Strict burpees
3rd – 12 Toes to bar
The weight you lift will directly determine the intensity you achieve.
Be bold and go heavy, just be prepared to drop the weight down if you start failing either reps or form.
Remember meachanics matters far far more than intensity, but intensity still does matter.
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
5x30sec Weighted plank
SKILLS DEVELOPMENT
Toes to bar/Hollow swings
GROUP B
We are de-loading next week, so go bananas
- Clean 7×1
- Jerk + Front squat 1+5 x5
Starting at 95% of best weight last week - Clean pulls 5×5 at or above 95%
- “Fast and Furious 15
21/15/9 – 5min cut off
Thrusters 45/32.5kg
Overhead squats 45/32.5kg
Workout 4 courtesy of the Schwartz challenge
B COMP EXTRAS
Pick one only
MUSCLE
- 4 Giant sets rest as needed
10 Good mornings
8 Kettlebell strict press
6 Weighted strict pull ups
ENDURANCE
- 1600m jog warm up
- 2x2km Run rest 4mins between efforts
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.
