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MOBILITY

Ankles
Hips
Thoracic
Front rack

1 – OLYMPIC LIFTING

A) 3 Clean pulls + Hang clean x 5

B) Every 3mins x 5 Rounds
Clean pull + Power clean + Clean

2 – BACK SQUATS

A) 3 x 10 Back squats – heavy

B) Every 5mins x 3 Rounds
10 Back squats heavy
30m Sled push 20/10kg

3 – CONDITIONING

A) 15/11/7
Power clean 60/40kg
Toes to bar

B) 21/15/9
Power clean 60/40kg
Toes to bar

4 – WOD

21/18/15/12/9/6/3/6/9/12/15/18/21
Thrusters 43/29kg
Bar facing burpees

Make sure you check the date before starting the WOD

OPTIONAL EXTRAS

If you are doing session 2 don’t do the extras

Good mornings 3×10

SESSION 2

5 Rounds
30 Kettle bell swings 24/16kg
20 Burpees
100m Tyre drag 30/20kg
Rest 2mins

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.