Snatch day
Warm Up
2 sets
200m Run
5 Burpees
Mobility
- Glute
- Lat
Snatch prep
4/4 Single Leg Hip Thrust
4 Slow Snatch Hight Pull https://youtu.be/XhucscANRVI
4 Muscle Snatch
4 Deep Squat Muscle Snatch
Strength
For quality
15 Snatch @ 70%
-into-
5 Round
1 Rope Climb
200m Run
Workout
For Time
27-21-15-9
OHS 42.5/30 Kg
Burpee over the bar
Goal: High intensity
SC
BB – 30/25Kg
Fit
BB – 20/15Kg
Extras
Conditioning
15/12 Cal Row
5 Thrusters 60/40
Rest 30 Sec
-into-
10 min row
Accessory
EMOM 6 min
5 Box Jumps 30”/24”
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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