Monday Oct 24

Snatch Day

Warm Up

Movement Prep/Activation and Increasing Heart Rate

3 sets:
20 Plate Toe Touches
5 Up Downs
10 PVC Pass Throughs
5 PVC Overhead Squats
– into –
3 sets (Empty Barbell)
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Snatch Push Press
3 Hang Squat Snatch

Workout Prep
2 sets:
2 Burpees
2 Overhead Squats (build in weight)


Hang Snatch


Snatch Grip Deadlift

3 x 3


5 Rounds
10 Burpees Over Bar
10 Overhead Squats 60/40


5 Rounds
10 Bar Facing Burpees
10 Overhead Squats 50/35

5 Rounds
10 Up Downs
10 Dumbbell Front Squats


1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Foam Roll Lats (each side)

All Workouts are on Wodify Workout CrossFit Sunshine Coast has moved over to Wodify Affiliate Management System.  All Workout are now published …

Sunday – Open Gym Workout RXEvery minute (14 minutes)10 Kettlebell Swings 24/1610 V-Ups SCEvery minute (14 minutes)10 Kettlebell Swings 16/1210 Tuck Up FITEvery …

Good little Sat WOD Warm Up Movement Prep/Activation and Increasing Heart Rate 6 min AMRAP30-sec ski5 alternating v-ups (each side)10 Box Step …

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