1Rm Clean and Push Jerk
Warm Up
3:00 Machine (easy pace)
-into-
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
Weightlifting
Clean and Push Jerk
1 x 1
Workout
RX
4 rounds
25 Box Step ups (24’’/20’’)
20 Toes to Bar
15 Front Squats (42.5/30)
SC
4 rounds
25 Box Step ups (20’’/16’’)
20 Knees to Elbows (Or 15 Toes to Bar)
15 Front Squats (35/25)
Fit
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
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 …
Sunday – Open Gym Workout RXEvery minute (14 minutes)10 Kettlebell Swings 24/1610 V-Ups SCEvery minute (14 minutes)10 Kettlebell Swings 16/1210 Tuck Up FITEvery …
Good little Sat WOD Warm Up Movement Prep/Activation and Increasing Heart Rate 6 min AMRAP30-sec ski5 alternating v-ups (each side)10 Box Step …