Skip to main content

GROUP A

MOBILITY

Ankles
Hips
Thoracic
Overhead
Wrists

OLYMPIC LIFTING

15min EMOM
1 Snatch – starting at 70% and building
If you start missing reps, drop the weight and make up for it at the end

Non Oly
15min EMOM
2 Hang snatch

STRENGTH

Squat 1RM

WOD

5 Rounds
20 Ball slams 12/9kg
10 Box jumps 24/20″

EXTRAS

5min EMOM
30sec Double under practice

GROUP B

Session 1

  1. 15min EMOM
    1 Snatch – starting at 70% and building
    If you start missing reps, drop the weight and make up for it at the end
  2. Squat 1 RM
  3. 15.2
    Every 3mins for as long as possible complete
    1st – 2 Rounds
    10 Overhead squats 43/29kg
    10 Pull ups
    2nd – 2 Rounds
    12 Overhead squats 43/29kg
    12 Pull ups
    etc etc until you fail to complete the 2 rounds in the required 3mins

Session 2

  1. Deficit snatch grip deadlifts 5×3
  2. 5 Rounds
    10 Strict pull ups
    20 Hand stand push ups
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.