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.