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GROUP A

MOBILITY

Ankles
Hips
Thoracic
Front rack
Wrists

OLYMPIC LIFT

“Heavy Grace” – 12min cut off
30 Clean and jerks 102.5/60kg

Non oly
Pause (knee) cleans/clean pulls

STRENGTH

Strict press 8×4 at 87.5%

WOD

8min AMRAP
5 Hand stand push ups
10 Pull ups
15 Ball slams

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Tabata
Tricep push ups

SKILLS DEVELOPMENT

Rope climbs

GROUP B

Session 1

  1. “Heavy Grace”
    30 Clean and jerks 102.5/60kg
  2. 21min EMOM
    1st – 15/12 Hand stand push ups
    2nd – 4/3 Rope climbs
    3rd – 6 Deadlifts 142.5/95kg
  3. 3 Rounds
    10/6 Muscle ups
    15 Front squats 85/55kg

Session 2

  1. Thruster 7×4 heavy across, try and do the same weight as last weeks push press
  2. 10 Rounds
    Every 3mins run 400m
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.