Snatch and Cardio
Warm Up
General
60sec Row
30sec World’s greatest stretch (15sec/side)
30sec Rotating full squat T spine rotations
Activation
3 sets
5 Banded OH Squats
5 Snatch sots press
Specific
3 Snatch First Pull
3 Snatch high pulls
3 OHS
3 Tempo Squat Snatch
Strength
Snatch + OH squat
EMOM 12
Min 1: 2+1 @60%
Min 2: 2+1 @65%
Min 3: 1+1 @70%
Min 4: 1 @75% every 30 seconds
Scaling Options
Beginner 2+1 @ same weight across
Workout
1000/750m Row
100 Empty bar thrusters 20/15 KG
1000/750m row
TC: 15 min
Score: Time
Scaling Options
SC
850/650m Row
80 Empty bar thrusters 20/15 KG
850/650m Row
Fit
750m/500m Row
60 Empty bar thrusters 20/15 KG
750/500m row
Accessory
Weighted Wall Sit
3 sets 60 sec
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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