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GROUP A

MOBILITY

Ankles
Hips
Thoracic
First rib
Wrists

OLYMPIC LIFT

A) Snatch 1st pulls + hang snatch 5×5+1

B) Snatch build to a heavy single

STRENGTH

A) Back squat 7×3

B) Back squat build to a heavy single

WOD

A) 9min AMRAP
10 Thruster 45/30kg
10 Box jumps
10 Overhead squats 45/30kg
10 Pull ups

B) 9min AMRAP
Thruster 45/30kg
Box jumps
Overhead squats 45/30kg
Pull ups

Option B increases by 2 reps each round starting at 10 reps first round
ie.
Round 1 10reps
Round 2 12reps
Round 3 14reps
etc etc

OPTIONAL EXTRAS

relay in teams 4 rounds
30m sled push
12 burpees
12 Ball slams

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.