Lifting

Snatch 5×3

Conditioning

Light Double “DT”
10 rounds for time of:
12 Deadlifts, 43.5/30 kg
9 Hang Power Cleans, 43.5/30 kg
6 Push Jerks, 43.5/30 kg

Optional Extras

Single leg squats 3×8

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

MOBILITY

Ankles
Hips
Thoracic
Wrists
Front rack

1 SQUAT

Back squat 1×20 at 70-75%

2 SNATCH

A) Snatch pulls 4×5
then
Snatch push press 4×5

B) Snatch drills

3 CONDITIONING

3 Rounds “Intro 1 WOD”
1min Max calorie row (must get off at the 50sec mark)
1min Max Wall balls 9/6kg
1min Max Burpees
1min rest

OPTIONAL EXTRAS

Programmed work or

4 Rounds
1min weighted plank
10 Strict toes to bar
1min rest

– Remember, 9am and 5.30pm classes ONLY –

Warmup

4mins
Dodge Ball

Mobility

Pistol of doom
Hipster glide
Thoracic roll
Athlete’s choice

WOD

For time:
Run 1600m
100 Pull ups
200 Push ups
300 Squats
Run 1600m 

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