Friday Dec 10

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 …

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