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
Strength
Over Head Complex
Find 1RM Push Press
-into-
3 x 3 Jerk @ Push Press Weight
Workout
“The Captain”
4 x AMRAP 3 min
10 Thrusters
10 Burpees over the bar
Rest 2 min between AMRAPS
RX
BB – 42.5/30 Kg
SC
BB – 30/25 Kg
Fit
BB – 20/15 Kg
Goal:Lower Strength endurance and Upper recovery
Extras
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 …
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