Cleans and little WOD
Warm Up
5 Min of C2
- Do 10 Pause squats every Minute
Mobility
2 Sets
20 PVC Passthrough
30 Sec Pidgeon
Activation
2 Sets
10 x 90/90 Hip Rotation
5 Push up to Down Dog
10 Scorpions
Strength
Power Clean and Jerk
3 Waves
3 TNG @65%
3 TNG @ 75%
1 @ 85%
No Rest between sets, change weights yourself.
Workout
RX
AMRAP 15 min
6 Hand Release Burpees
9 OH Squat 40/30 Kg
12/10 Cal C2
RX+
BB – 50/35 Kg
SC
BB – 30/20Kg
Front Squats if Poor OH Mobility
Fit
BB – 20/10Kg
Front Squats if Poor OH Mobility
Goal: Speed Strength
Extras
Weightlifting
Back Squats
8 x 1 @ 80%
Conditioning
5 Km run
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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