Snatch Complex
Warm Up
400m Run
2 Sets
10 Sampson Stretch
5/5 Single Leg Glute Stretch
10 PVC Pass Through
3 Sets with BB
2 Clean Pull
2 Hang Power Clean
2 Hang Squat Clean
Weightlifting
Clean Complex
Power + Squat Clean
3 + 2 @ 50%
3 + 2 @ 60%
2 + 1 @ 70%
2 + 1 @ 75%
1 + 1 @ 80%
1 + 1 @ 85%
Workout
RX
AMRAP 15 min
75 DU
50 Wall Balls 20/14 lb
25 Ring Dips
SC
AMRAP 15 min
75 DU/150 Singles
50 Wall Balls 20/14 lb
25 Banded Ring Dips or Push ups
Fit
AMRAP 15 min
75 DU
50 Wall Balls 14/10 lb
25 Push ups/Banded or Knee Push ups
Goal: Strength Endurance
Extras
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 …