Thursday Dec 30

Snatch Complex

Warm Up

2 Rounds

2 min on C2

10m Bear Crawl

10 Dead Bugs


2 Rounds

 5/5 Single Leg Hip Thrust

5 Deep Squat Muscle Snatch with PVC

5 Sots Press with PVC

5 Star Jumps


Snatch Complex

4 Sets 1+4 @ 60-70%

1 Snatch Balance

4 OH Squat



10 Pull ups

14 Alt DB Snatch

50 Double Unders


DB – 22.5/15 Kg


Banded Pull Ups

DB – 15/12.5 Kg

DU’s or Singles x 2 


Banded Pull Ups/ Ring Row

DB – 12.5/10 Kg

Single Skips x 2


No Extras This Week

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 …

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