Thursday Oct 7

Front Squat

Warm Up

2 Sets

15 PVC Pass Through

15 Banded Good morning

10 Banded Lateral Walks per Side

2 Sets

5 Dual KB Front Squats 33×1

5 Dual KB Push Press With 3 Sec Pause

Strength

Front Squat

4×4 @ 80% of 1RM

Workout

AMRAP 15min

RX+

15/10 Cal Row

10 Squat Clean 60/40 Kg

2 Legless Rope Climb

RX

15/10 Cal Row/Ski

10 Squat Clean 50/35 Kg

2 Rope Climb

SC 

15/10 Cal on any C2

10 Squat Clean 40/30 Kg

1 Rope Climb Var Hight

FIT

15/10 Cal on any C2

10 Squat Clean 30/25 Kg

1 Rope Pull from Floor

 

Extras

Clean

4 sets with BB

1 Tall Squat Clean + 1 High Hang Squat Clean + 2 Low Hang Squat Clean

3 Broad Jumps

-into-

1 Clean Pull + 1 Low Hang Clean + 1 Clean

2 Sets @ 65% of 1RM

2 Sets @ 70% of 1RM

2 Sets @ 75% of 1RM

 

Engine Building

21 Min EMOM

Min 1: 30 Sec Bike

Min 2: 30 Sec Row

Min 3: 30 Sec Ski

 

Accessory Work

5 Sets

2 Wall Walks

10 Push Ups

30 Sec Ring FLR Hold

(Rest 90 Sec b.w sets)

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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