Snatch and a chipper
Warm Up
2 Sets
10 PVC shoulder pass through
10 PVC BTN Press
2 Sets
5 Muscle Snatch
5 Mini band shoulder oscillations https://www.youtube.com/watch?v=P9QVvhyBTdM
5/5 Single Leg Glute Bridge
Strength
Snatch
EMOM 10min @ 85%
If you fail a lift, drop back to 75%
Workout
80 TTB
40 DB Hang Clean
80 Box Jumps
40 DB Hang Clean
80 Pistols
RX
DB – 22.5/15
Box – 24”/20”
SC
TTB – Leg Raisers
DB – 15/12.5
Box – 24”/20”
Pistols or Box Step Ups
Fit
TTB – Sit ups
DB – 12.5/10
Box – 24”/20”
Pistols or Box Step Ups
Goal: Stamina
Extras
Weight lifting
Back Squat
5 x 1-1-1
20 Sec Rest b.w reps and 3 min rest b.w sets
Engine Building
Ski Erg
10 x 10/8 Cal
Rest 1 min
Accessory Work
5 Sets
6/6 Front Rack Bulgarian Split Squat @ 4010
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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