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CrossFit Sunshine Coast

Sunday May 22

Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km Row or 5km Bike TC: 30 mins Score: Time Scaling Options: Beginner 100 Russian KB swings @light 100 Box step-up overs @24/ Facebook Instagram Youtube Sunday May 22 Open Gym Sundays Work Out …

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CrossFit Sunshine Coast

Friday May 20

Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row  Specific 3 sets 8 Dual KB Sumo deadlifts 4 Dual russian kb swings 3-6 Sumo deadlifts @ascending Weightlifting Sumo Deadlift 6 x 6 Sumo Deadlifts @75% Rest 1:30 between each set TC: 15 mins Score: …

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CrossFit Sunshine Coast

Thursday May 19

Volume WOD =] Warm Up 3 rounds 10/8 cal Row @increasing intensity 10 Hollow Rocks 10 Lying W-Y  Mobility PNF lat stretch on floor 10 rep/arm – Contraction for 7-10 seconds – stretching for 10 seconds Specific *Med Ball clean instruction* We will go over the basic med ball clean as a principle of reaching …

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CrossFit Sunshine Coast

Monday May 16

Back Squat EMOM Warm Up 2 rounds 100m jog 12 In and Out squats 8 Good mornings  Mobility Elevated Banded ankle rocks 2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds Activation 2 sets 6/6 RDL with reach, slow and controlled 6/6 Front Foot elevated split squat 3 Pause back squat @ empty …

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CrossFit Sunshine Coast

Sunday May 15

Open Gym Sundays Work Out Part A “Rowing Annie” 50-40-30-20-10 Cal Row Sit-ups  Part B 3 sets for quality 8 DB Bench Press 20 Banded Skull crushers Rest 60 seconds  Facebook Instagram Youtube Sunday May 8 Open Gym Sundays Work Out “Kalsu” 100 Thrusters 60/42.5 Kg At the top of each min complete 5 burpees …

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CrossFit Sunshine Coast

Friday May 13

Power Clean Warm Up 60sec Row/Bike/Ski 7/7 Single leg RDL with empty bar 10 Rotating T spine squats  Specific 2 sets 3 Hang clean pull 3 Tall power cleans 3 Front squats* 3 Tempo power cleans *Pause for 2 seconds at power clean reception on the way down  Weightlifting Every 30sec x 3mins 4 TNG …

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