Clean complex
Warm Up
2 Rounds
200m Run
10m Bear Crawl
10 Spiderman Lunge
2 Rounds
10 KB Push Press
10m KB Over Head Walk
10 KB Goblet Squats with 3 sec pause
Strength
Clean Complex
1 Power Clean + 1 Squat Clean
7 x 1 + 1 @ 85+% of clean
Workout
Every 5 min for 25 min
30 Wall Balls
300m Run
15 KB Swings
RX
Ball – 20/14Lb
KB – 32/24 Kg
SC
Ball – 14/10Lb
KB – 24/16 Kg
Fit
Ball – 14/10Lb
KB – 16/12 Kg
Goal: Speed and Strength Endurance
Extras
Weightlifting
Back Squat
Build up to 2RM
Engine Building
Every 6 min for 8 Rounds
Row – 1 KM
Accessory Work
15M Standing Sled Pull
10 Incline DB Fly
30 sec/30 sec – Side plank on Swiss ball
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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