Friday Oct 14


Warm Up

Burgener Warm Up (10 mins) (Snatch) + Skill Transfer (if time allows)

  • 10 minutes with a PVC or Empty Barbell 
  • Perform 3-5 reps at each movement 

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)

  • 5 minutes (This is strength prep)
  • 2-3 Times through 

* Athletes should focus on footwork and finishing their pull

Workout Prep
2 sets:
50m Run
3 Overhead Squats (build in weight) 
* Focus on getting right to bar and squat snatching the weight *


5 Rounds
400m Run
15 Overhead Squats (42.5/30)

5 Rounds
400m Run
15 Overhead Squats (35/25) 

5 Rounds
300m Run
15 Dumbbell Front Squats (light)

Target time: 14-16 minutes

Time cap: 20 minutes


1 min Foam roll lats (each)
1 min Foam roll calves (each)
1 min trap smash with Barbell (each side)

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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