Snatch
Warm Up
2 Sets
10 PVC Shoulder Pass Through
10 PVC Behind the Neck Press
10 PVC OHS
2 Sets
10 PVC Lat Stretch
10 Pigeon Stretch
2 Sets
5/5 Single Leg Hip Thrust
5 Deep Squat Muscle Snatch
5 Sots Press
Strength
Snatch – Wave Cycle
5 x 1 @ 82%
2 x 1 @ 80%
1 x 1 @ 85%
2 x 1 @ 80%
Workout
You go, I go
13 Min AMRAP
2 Rounds
7 Thruster*
11 TTB
RX
Round 1 – 50/35
Round 2 – 40/30
SC
Round 1 – 35/25
Round 2 – 30/20
Leg Raisers or V-Ups
Fit
Round 1 – 30/20
Round 2 – 20/15
Sit-ups x 2
Goal: Increase intensity
Extras
Conditioning
EMOM 30 Min
Min 1: 15/12 Cal Echo Bike
Min 2: 10m Sand Bag Carry + 4 Sandbag Over Shoulder
Accessory
3 sets
20 Alt Trap – 3 Raise
3/3 Turkish Get-Ups
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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