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GROUP A

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Front rack neck opener

OLYMPIC LIFTING

  1. 5min EMOM – No rest between each EMOM
    3 Power Cleans
  2. 5min EMOM
    2 Cleans
  3. 5min EMOM
    1 Clean

Non Oly
work clean pulls/pause cleans for 15mins

STRENGTH

Lunge 3x18m
rest 2/3min between efforts

WOD

21/15/9
Thrusters 45/30kg
Box jumps 24/20″

EXTRA’S

ACCESSORY

Weighted plank 3x20sec – AHAP

SKILL DEVELOPMENT

Double unders

GROUP B

Session 1

  1. 5min EMOM – No rest between each EMOM
    3 Power cleans
  2. 5min EMOM
    2 Cleans
  3. 5min EMOM
    1 Clean
  4. Front squats + Jerk 3+1×5 Build from 85% to 95% of jerk
  5. 20min EMOM
    1st – 5 Strict hand stand push ups – add deficit as necessary
    2nd – 5 Strict pull ups – add weight as necessary
  6. 3 Rounds
    500m Row
    30 Kettlebell swings 32/24kg

Session 2

  1. 10min AMRAP
    Tyre pull 30/20kg
  2. 3 Rounds
    Row 1000m – 2000m pace
    rest 1min
    Row 500m – 1000m pace
    rest 3mins
  3. Weighted planks 3x20sec – AHAP
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.