1RM Day
Warm Up
3 Rounds
10/8 cal
10 PVC Shoulder
10 Y-T-W’s 0.5-2.5 kg plates
10 Quick pigeons
Specific
3 Sets
5 Muscle Snatch
5 OHS
5 Snatch Balance
-into-
2 sets
5 Power Clean
5 Front Squat
3 Push Press
3 Jerks
Strength
Snatch
1 – 1 – 1 – 1 – 1
Clean and Jerk
1 – 1 – 1 – 1 – 1
Go for PB if feeling good!
Workout
RX
AMRAP 10 min
250/200m Ski/Row
7 Burpees box jump over/Burpees over the box 32/24’’
1 Rope Climb
RX+
Box – Jerk Box’s
SC
Box – 24/20”
Fit
Box – 24/20” step overs
Extras
Gymnastics
Bar MU – 4 x 4-8 reps
Accessory
GHD Revers Hyper – 3 x 12
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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