Squat snatch
Warm Up
200m Run
30sec World’s greatest stretch (15sec/ side)
30sec Banded Y pull + OHS *
10/10 PNF lat stretch on the floor
Specific
3 sets
3 Snatch First Pull
3 Snatch high pulls
3 OHS 3 Tall Snatch
3 Tempo Squat Snatch
Weightlifting
Work up to starting weight
EMOM 10 min
2 Squat Snatches @ Ascending
Workout
RX
AMRAP 7 min
10 Hang Snatch 35/25Kg
20 Sit-ups
RX+
10 GHD Sit-ups
SC
10 Hang Snatch 30/25
15 Sit-ups
Fit
10 Hang Snatch 20/15Kg
15 Sit ups
Extras
5 Sets
3/3 Explosive Landmine Rotations
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 …
Good little Sat WOD Warm Up Movement Prep/Activation and Increasing Heart Rate 6 min AMRAP30-sec ski5 alternating v-ups (each side)10 Box Step …