Monday Aug 01

Split Jerk

Warm Up

General

2 Sets

20 Banded press

20 Up-Down

10 BB Press

20 Double unders

3 Inch worms 

Jerk Drills

Footwork Drills

-into-

Jerk Drills

Strength

Split Jerk

E2MOM x 6

– 3 @ 75%

– 2 @ 80%

– 1 @ 85%

– 1 @ 85%

– 1 @ 87%

– 1 @ 87%+ 

Workout

Every 4 minutes x 4

Alternate between amrap 1 & 2

AMRAP 3 minutes

30 Double-unders

12 KBS 24/16 kg

Rest 1 min

AMRAP 3 minutes

8/6 Cal Machine

4 Front Squat 60/40kg

Rest 1 min

Score: Rnds and reps each amrap 

SC

KB Swing – 16/12 Kg

Front Squat – 50/35 Kg

Fit

KB Swing (Russian) – 16/12 Kg

Front Squat – Light

Accessory

3 rounds

20 Cal Bike erg damper at 10

14 Jumping Lunges

Rest 90 seconds 

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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