WOD in the mooring. CrossFit Open WOD from 1530.
Warm Up
EMOM 6 min
Min 1. 60 sec C2
Min 2. 30 sec Sampson Stretch
Mobility
- Lat
- Glute
Clean Prep
3 Clean High Pull
3 Tall Clean
3 Tempo Clean
3 Squat clean and jerk
Strength
BB Complex
5 Rounds
10 Squat Snatch
10 Back Rack Lunges
Weight is at 60% of 1RM Snatch
Workout
3 RFT
100 DU
25 Alt DB Snatch 22.5/15
25 Pull ups
RX+
3 RFT
100 DU
50 Alt DB Snatch 22.5/15
25 Pull ups
SC
DB – 15/12.5 Kg
Ring Row or Banded Pull Ups
Fit
DB – 10/7 Kg
Jumping Pull Ups
Extras
Gymnastics
Rope Climbs
EMOM 10min
Min 1. 1 Rope Climb
All Workouts are on Wodify Workout CrossFit Sunshine Coast has moved over to Wodify Affiliate Management System. All Workout are now published …
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