Split Jerk
Warm Up
2 Sets
300 m Row
10m Bear Crawl
3 Sets
5/5 Single leg assisted squat
5 Pike pull on rower
5 BTN Push Press
5 Pause Jerk
Strength
Split Jerk
3 Rounds
7 @ 70%
5 @ 72.5%
3 @ 75%+
Rest 2 min between rounds
Workout
RX+
5 Rounds
20/16 Cal Echo
10 Devils Press 22.5/15
RX
5 Rounds
20/16 Cal Bike
10 Devils Press 22.5/15
SC
5 Rounds
20/16 Cal C2
10 Devils Press 15/12.5
Fit
5 Rounds
20/16 Cal C2
10 Devils Press 12.5/10
Extras
Engine Building
500 Cal on Bike
Accessory Work
8 x 4 Depth Jump + Box Jump
8 x 5 Pendley Row
All Workouts are on Wodify Workout CrossFit Sunshine Coast has moved over to Wodify Affiliate Management System. All Workout are now published …
Sunday – Open Gym Workout RXEvery minute (14 minutes)10 Kettlebell Swings 24/1610 V-Ups SCEvery minute (14 minutes)10 Kettlebell Swings 16/1210 Tuck Up FITEvery …
Good little Sat WOD Warm Up Movement Prep/Activation and Increasing Heart Rate 6 min AMRAP30-sec ski5 alternating v-ups (each side)10 Box Step …