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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