Power

Sled pushes

Conditioning

“Russian Annie” 50/40/30/20/10
Russian swings 32/24kg
Sit ups

Extras

Single leg deadlift 3×8 each side

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

Conditioning 1

As many reps as possible in 3 mins of:
2 rounds of:
10 Overhead Squats, 42.5/30kg
10 Chest-to-bar Pull-ups
If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 12. If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 14. If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 16. Follow the same pattern until you fail to complete both rounds within 3 minutes.

Post your total reps completed to beyond the whiteboard

Conditioning 2

Row 2km

Extras

Pause Dips 3×10

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

Olympic lifting strength

Build to a heavy hang clean

Barbell cycling

Every 5mins x 3 Rounds
Max rep hang squat clean 52.5/35kg

Extras

Single arm kettlebell strict press 3x max reps

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

Strength

Deadlift 7×3

Gymnastics

10min EMOM
5 Bar muscle ups

Rx+ add 5 box jumps 30/24″

Extras

Tabata
V-ups

Photo courtesy of buffalocreekcrossfit.com