Cleans and some CrossFit
Warm Up
General
2 Rounds
60 seconds Row/Bike/Run/Ski @Easy
20 DU or Single Skips
10 Samson lunges
Clean Warm Up
Burgener warm up
Weightlifting
Clean
2 x 5 @ 50% (singles)
2 x 4 @ 60%
2 x 3 @ 70%
2 x 2 @ 80%
TC: 18 mins
Score: Weight
Scaling Options
Beginner
4 x 3 @ Technical weight
Workout
Amrap 15
20 Double unders
10 Wallball @20/14 lbs
10 CTB
Score: Rounds & Reps
Scaling Options
Fit
40 Single unders
10 Wallballs @ unbroken weight
10 Body Rows
SC
20 Double unders
10 Wallballs @ 20/14lbs
10 Pull ups or Assisted C2B
Accessory
Behind the back wrist curls
3 x 60 seconds max reps
Rest 60 seconds between 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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