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GROUP A

MOBILITY

Ankles
Hips
Thoracic
Overhead
Wrists

OLYMPIC LIFT

6×2 snatch building to a moderate weight

STRENGTH

Farmers carry 3x15m

WOD

21/15/9
Wall balls 9/6kg
Burpees

This workout is all about intensity
The more you break the wall balls the lower your intensity, aim to go unbroken.
The more you push your burpees the higher your intensity, push.

OPTIONAL EXTRAS

4:30pm Practice open movements
morning crew 12min EMOM
1st- 10 Thrusters 45/30kg
2nd- 5-10 Toes to bar
3rd- 30sec double unders
4th- rest

GROUP B

  1. 6×2 snatch building to a moderate weight
  2. 3 Rounds
    5/3 Muscle ups
    5 TnG Power snatch 60/40kg
    10 Kipping hand stand push ups
    5 TnG Power clean and jerks
    Rest 2mins
  3. Join group A
  4. Open WOD practice
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.