Snatch Dayyy
Warm Up
2 Rounds
100m Run
10 Cossack Squats
10 Banded OHS
Mobility
- World Greatest stretch 2 x 10 https://www.youtube.com/watch?v=-CiWQ2IvY34
Snatch Prep
2 Rounds
3 Power Snatch to Snatch Balance
3 High Hang Power Snatch
3 Low Hang Power Snatch
3 Power Snatch
Weightlifting
Snatch
3 Waves
9 TNG @ 55%
6TNG @ 65%
3 TNG @ 75%
Rest 1:1
Workout
5 x 2 min AMRAP
15 Sit ups
10 Single DB Box Step up overs 24/20”, 22.5/15 Kg
Max Reps Alt DB Hang Clean and Jerk in the remaining time
1 min Rest between rounds
SC – weight of DB
Extras
Gymnastics
12 Rounds
1 Rope Climb
60 Sec Bike
Accessory
3 x 15 GHD Reverse Hypers
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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