Skip to main content

The first 5/10mins of every class today will be a quick goal setting talk to set you guys up for a december goal. Try your best to get there today.

GROUP A

OLYMPIC LIFT

Deficit pause snatch 5×3 – moderate weight

Non oly
Snatch deadlift + Pause hang snatch high pull
or
Pause snatch high pull + pause hang snatch

STRENGTH

Back squat 6×6 at 75% + 5/10kg

WOD

Isabel – 5min time cap
30 Power snatch for time 60/40kg

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Good mornings 3×12

SKILLS DEVELOPMENT

Tabata Double unders

GROUP B

Session 1

  1. Deficit pause snatch 5×3 – moderate weight
  2. Jerk 80%x2x2, 85%x1x3, 90%x1x2 – Starting from a clean
  3. Front squat hit a heavy single
  4. 3 Rounds for time
    5 Cleans 120/80kg
    10/6 Muscle ups

Session 2

  1. Romanian deadlifts 4×12
  2. 15min AMRAP
    Sled pull 50m 30/20kg
    12 Burpees
    Run 100m
  3. 3 Rounds
    25 Calorie row
    200m Run
    15 Thrusters 45/30kg
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.