Parner Up
Warm Up
3 sets:
1:00 Machine
5 Kip Swings
10 Alternating V-ups
5 Clean Deadlifts (empty bar)
5 Hang Muscle Cleans (empty bar)
5 Power Cleans (empty bar)
Workout Prep
With Partner
3 sets:
5 Synchro Toes to Bar
2 Power Cleans (each/ build up in weight)
Gymnastics
DB Good Mornings
4 x 10
Seated Arnold Press
4 x 10
Workout
“April 15, 1912 – Sinking of Titanic”
RX
Teams of 2
50 Synchro Toes to Bar
50 Power Cleans 70/50 Kg
50 Synchro Toes to Bar
Individual Option:
50 Toes to Bar
25 Power Cleans 70/50 Kg
50 Toes to Bar
SC
Teams of 2
50 Synchro Knees to Elbows
50 Power Clean 60/40 Kg
50 Synchro Knees to Elbows
Fit
Teams of 2
50 Synchro Hangin Knee Raises
75 Dumbbell Cleans (light)
50 Synchro Abmat Sit ups
Target time: 9-11
Time cap: 15 minutes
Cooldown
1 min couch stretch (each side)
1 min twisted cross (each side)
1 min Seal Pose
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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