Thursday Oct 6

1Rm Clean and Push Jerk

Warm Up

3:00 Machine (easy pace)


Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell *

Perform 3-5 reps at each movement-into3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell) * 5 minutes (This is strength prep) * 2-3 Times through * Athletes should focus on footwork and finishing their pull


Clean and Push Jerk

1 x 1


4 rounds
25 Box Step ups (24’’/20’’)
20 Toes to Bar
15 Front Squats (42.5/30)

4 rounds
25 Box Step ups (20’’/16’’)
20 Knees to Elbows (Or 15 Toes to Bar)
15 Front Squats (35/25) 

4 rounds
20 Box Step ups (20’’/16’’)
15 Hanging Knee Raises
10 Dumbbell Squats (light)


Target time: 13-15 minutes
Time cap: 18 minutes


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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