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GROUP A

MOBILITY

Ankles
Hips
Thoracic
Wrists
Shoulders

OLYMPIC LIFT

Snatch 5×3 building from 75-85%

STRENGTH

Strict press 6×6 at 75%

WOD

10min AMRAP
30 Double unders
15 Wall balls 10/6kg
7 Pull ups

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

French press 5×8

SKILLS DEVELOPMENT

Kipping pull ups

GROUP B

Session 1

  1. Snatch 5×3 building from 75-85%
  2. Snatch grip push press 5×3
  3. Back squat 3×5 at 85%
  4. 10min AMRAP
    5/3 Muscle ups
    12 Thrusters 45/30kg

Session 2

  1. Snatch grip deadlift 5×5 at 100%
  2. 10mins Strict Cindy
  3. 3 Rounds
    40 Calorie row
    20 Pull ups
    10 Burpees
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.