Fast Deadlifts
Warm Up
3 sets
8 Empty bar muscle clean
Row 40 seconds
8 Empty bar muscle snatch
Row 30 seconds
8 Beat Swings / TTB
Mobility
Btn tricep stretch with plate 30sec on / 10sec off x 2
Specific
Power Clean drills:
– Muscle clean
– Muscle clean with focus on return
– Cycling power cleans
Rowing drills:
– Unstrapped rowing @ low s/m
– Unstrapped rowing @ moderate s/m
– Unstrapped Rowing @ normal speed
Power Snatch drills:
– Muscle snatch
– Muscle snatch with focus on return
– cycling power snatch
Supported TTB Drill
Weightlifting
Fast Deadlifts
Every 30 sec for 8min
2 Deadlifts @ 55-65%
Workout
2 RFT
50 Power cleans @45/30 KG
50/40 Cal Row/Ski/Bike
30 Power Snatch @45/30 KG
30 TTB
TC: 25 min
Score: Time
Scaling Options
SC
2 rounds
50 Power cleans @35/25 KG
40/30 Cal Row
30 Power Snatch @35/25 KG
30 Toes to Eye Level
Fit
2 rounds
30 Power cleans @Light
40/30 Cal Row
30 Power Snatch @Light
30 PVC TTB
Accessories
3 sets
10 Baned Psoas march
20 Hip extension on GHD*
Rest 60 seconds between sets
*Hold 5 seconds after 10th and 20th reps
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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