Volume WOD =]
Warm Up
3 rounds
10/8 cal Row @increasing intensity
10 Hollow Rocks
10 Lying W-Y
Mobility
PNF lat stretch on floor
10 rep/arm – Contraction for 7-10 seconds – stretching for 10 seconds
Specific
*Med Ball clean instruction*
We will go over the basic med ball clean as a principle of reaching extension, with the goal of this being a transfer of skill for the hang DB clean.
Then,
2 sets
5 DB hang squat clean
5 Push-up
Weightlifting
Not Today
Workout
For time
100 Alternating DB Hang squat clean @ 22.5/15
100 Push ups
Choose your own rep adventure
If you have a weight vest, wear it
TC:18 min
Score: Time
Scaling options
SC
10 rounds
10 Alternating Hang squat clean @ 15/12.5
8 Push ups
Fit
10 rounds
10 Alternating Hang squat clean @ Moderate 10 Hand Elevated Push ups
Accessories
7 Min Abs
Have fun with this one
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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