Tuesday Dec 14

1RM Push Press

Warm Up

2 Rounds

2 min on C2

10m Bear Crawl

10 Dead Bugs

2 Rounds

10 Hollow Hold Banded Pull Over

10 Wall Slide

5 Ring Row

5 Slow Push Ups


Over Head Complex

Find 1RM Push Press


3 x 3 Jerk @ Push Press Weight


“The Captain”

4 x AMRAP 3 min

10 Thrusters

10 Burpees over the bar

Rest 2 min between AMRAPS


BB – 42.5/30 Kg


BB – 30/25 Kg


BB – 20/15 Kg

Goal:Lower Strength endurance and Upper recovery


Accessory Work

3 Sets

12 Alt Renegade Row

8 Ring Face Pulls

Movement Conditioning

100 Single Arm DB OH Squat

All Workouts are on Wodify Workout CrossFit Sunshine Coast has moved over to Wodify Affiliate Management System.  All Workout are now published …

Sunday – Open Gym Workout RXEvery minute (14 minutes)10 Kettlebell Swings 24/1610 V-Ups SCEvery minute (14 minutes)10 Kettlebell Swings 16/1210 Tuck Up FITEvery …

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