Spicy Cleans and little WOD
Warm Up
3 sets
30 Sec on C2
10 Squats
20 DU or 40 Skips
Activation
2 sets
8/8 Banded Monster Walk
8/8 Split Squats
8 Paused Jumping Squats
-into-
BB Clean and Jerk Progressions
Strength
Clean and Jerk
10 @ 50%
8 @ 60%
6 @ 70%
4 @ 80%
2 @ 90%
Rest 60-90 Sec between sets
Advanced athletes do 5 box jumps @ 32/24” instead of rest
Goal: Power Endurance
Workout
RX
100 DU
21 Front Squat 50/35 Kg
21 Push Press 50/35 Kg
100 DU
15 Front Squat 50/35 Kg
15 Push Press 50/35 Kg
100 DU
9 Front Squat 50/35 Kg
9 Push Press 50/35 Kg
RX+
BB – 60/40 Kg
SC
BB – 40/30Kg
DU Practice or singles
Fit
BB – 30/20 Kg
DU Practice or singles
Goal: Increase intensity threshold
Extras
Weightlifting
Wide stance good morning 10 x 2
Half Kneeling Landmine Twist 5 x 6/6
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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