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
2016 Holiday Hours
Saturday 24th (Christmas Eve) – CLOSED
Monday 26th (Boxing Day) – CLOSED
Tuesday 27th (Chrissy Day Holiday) – 8am ONLY
Wednesday 28th -> Saturday 31st – NORMAL HOURS
Monday 2nd Jan – CLOSED
Normal class times will commence as of Tuesday 3rd Jan.
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.
