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
- 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 - Squat 1 RM
- 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
- Deficit snatch grip deadlifts 5×3
- 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.