Weekend Time
Warm Up
3:00 Easy Row
– into –
Partner 1
2 Sets (Empty Bar or PVC)
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
3 Squat Snatch
Partner 2
2 Sets (Empty Bar or PVC)
5 Muscle Cleans
5 Hang Power Cleans
5 Front Squats
3 Squat Cleans
* Switch when both partners finish *
– into –
Build up to Workout Weights
Workout Prep
2 rounds
5/4 Calorie Row (Same time)
2 Power Cleans + 1 Squat Clean (each, build-up)
– into –
2 rounds
5/4 Calorie Row (Same time)
2 Power Snatch + 1 Squat Snatch (each, build-up)
WOD
Partner workout
RX
20/16 Calorie C2 (each: at the same time)
40 Power Cleans 70/50
20/16 Calorie C2 (each: at the same time)
40 Power Snatches 42.5/30
20/16 Calorie C2 (each: at the same time))
20 Cleans 80/55
20/16 Calorie C2 (each: at the same time)
20 Snatches 60/42.5
20/16 Calorie C2 (each: at the same time)
SC
Power Clean 50/35
Power Snatch 30/20
Clean 70/50
Snatch 42.5/30
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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