Wednesday Sep 07

Cleans

Warm Up

General

Banded Upper and Lower Body Warm-up

Burgener Warm-Up + Skill Transfer

* perform with a PVC pipe or empty bar *

Strength Prep

3 Position Squat Clean

Work Out Prep 

2 sets:

2 Bar MU or Pull Ups
4 Box Jump Over 
6 Alt V-up or Sit Up or GHD

Strength

Power Clean & Jerk

1 Power Clean + 1 Push Jerk x 5 sets 

5 x 1 + 1 @ 70%

* Complete a set every 1:30

Front Squat

3-2-1-1-1 Front Squat

Workout

RX
3 Rounds
 
10 Bar MU
20 Box Jump Overs 24″/20″
30 Alt V-Ups
 
-into-
 
30 Front Rack Lunges 60/42.5 Kg
 
RX+
 
3 Rounds
 
10 Bar MU
20 Box Jump Overs 24″/20″
30 GHD
 
-into-
 
30 Front Rack Lunges 60/42.5 Kg
 

SC

3 Rounds
 
10 C2B or Pull Ups or Assisted Pull Ups
20 Box Jump Overs 24″/20″
30 Alt V-Ups or Tuck Ups
 
-into-
 
30 Front Rack Lunges 42.5/30 Kg
 

Fit

3 Rounds
 
10-20 Ring Row
20 Box Jump Overs
30 Alt V-Ups or Tuck Ups or Sit-Ups
 
-into-
 
30 Front Rack Lunges 
 
 

Cooldown

1 min Lat Roll
1 min Calfs Roll
1 min Glutes with Ball

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 …

Leave a Comment

Your email address will not be published. Required fields are marked *