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GROUP A

MOBILITY

Ankles
Hips
Thoracic
Shoulders
Wrists

OLYMPIC LIFTING

Snatch 5×3 – If you fail, drop the weight down

STRENGTH

Back squat 6×6 at 70% + another 1 to 5kg

WOD

8min AMRAP
7 Thrusters 45/30kg
7 Chest to bar pull ups
14 Deadlifts 45/30kg

EXTRAS

21/18/15/12
V-ups
Russian swings

GROUP B

Session 1

  1. Snatch 5×3 – If you fail drop the weight back down
  2. Deadlifts build to a heavy single
  3. Open workout 15.4 – 8min AMRAP
    3 Hand stand push ups
    3 Cleans 84/56kg
    6 Hand stand push ups
    3 Cleans 84/56kg
    9 Hand stand push ups
    3 Cleans 84/56kg
    etc etc

Session 2

  1. Snatch pull 5×3
  2. Group A WOD
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.