Saturday 25Jun16 CrossFit Mooloolaba, Sunshine Coast

MOBILITY Thoracic Hips Front rack Ankles Wrists 1 GYMNASTIC STRENGTH 12min EMOM A) 1st 5 Heavy Strict press 2nd 5-10 Hanging tuck and roll B) 1st 5 Deficit hand stand push ups 2nd 5-10 Strict Toes to bar   2 TEAM CONDITIONING A) In teams of 2-3 people complete Team “Cindy” – AMRAP x 10mins per person 5 Pull ups […]

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Friday 24Jun16 CrossFit Mooloolaba, Sunshine Coast

MOBILITY Ankles Hips Thoracic Wrists Front rack 1 SQUAT A) Pause back squats 2×10 B) 3 rep max Thruster 2 Jerks A) Tall push jerks 5×5 B) Push jerk 1/5/1/10/1 3 CONDITIONING 9min AMRAP 8 Hang power cleans 60/40kg 6 Push jerks 60/40kg 4 Over the bar burpees OPTIONAL EXTRAS Programmed work or 3 Rounds 1min weighted plank 10 […]

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Tuesday 21Jun16 CrossFit Mooloolaba, Sunshine Coast

MOBILITY Ankles Hips Thoracic Wrists 1 GYMNASTIC STRENGTH A) In 15mins complete Pause ring rows and pause bar dips 5×5 B) Slow pause banded muscle ups or 7×3 C) 16min AMRAP 4 Strict muscle ups 15 Wall balls 12/9kg 2 CONDITIONING 20min time cap A) 6 Rounds Run 400m 20 Kettle bell swings 24/16kg B) 4 Rounds Run 600m 30 Kettlebell swings […]

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