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MOBILITY

Ankles
Hips
Thoracic
Wrists
Overhead

1 SNATCH

A) Hang snatch + Overhead squat 5×3+3

B) Power snatch 5×5

2 LEG STRENGTH

A) Back squat 3×5

B) 6min EMOM
3 Snatch TnG + 3 Overhead squats

3 CONDITIONING

A) 9min AMRAP
6 Toes to bar
15 Deadlifts 60/40kg
6 Push press 60/40kg

B) 9min AMRAP
8 Toes to bar
15 Deadlifts 75/50kg
6 Push press 70/50kg

C) 9min AMRAP
10 Toes to bar
15 Deadlifts 90/60kg
6 Push press 90/60kg

 

OPTIONAL EXTRAS

Programmed work or

3 Rounds
1min Double unders
1min Row
1min Sled push

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim