pull ups and cleans
Warm Up
Mobility
- Lats
- Back
Mobility Drill
- Push Up to Plank on box or parallette bars https://www.youtube.com/watch?v=FBqJU7k6-w8
Specific
2 Sets
5 Scap pull ups
5 BB Muscle Clean to Press
5 Front Squat with 3 sec pause at the bottom
Skill
5 Sets
15 Cal Row/Ski
5 Weighted Strict Pull ups
Rest 2 Min
Workout
RX+
EMOM 10 Min
4 Hang Squat Clean 35/25 Kg + 6 Box Jumps 24/20
RX
EMOM 10 Min
4 Hang Squat Clean 30/20 Kg + 6 Box Jumps 24/20
SC
EMOM 10 Min
4 Hang Squat Clean 25/15 Kg + 4 Box Jumps 24/20
FIT
EMOM 10 Min
4 Hang Squat Clean 15/20 Kg + 4 Box Jumps 24/20
Extras
Strength
3 Sets
12 Renegade Row
8 Ring Rows
Engine Building
100 T2B
Accessory Work
Pallof Press
3 x 8 per side with 5 sec hold at arm ext
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 …