Wednesday 31Aug16 CrossFit Mooloolaba, Sunshine Coast

MOBILITY Ankles Hips Thoracic Wrists First rib MUSCLE UPS A) 4 Sets Max false grip ring transitions Max rep bench press 1/2 body weight B) Every 3mins x5 Coach assisted muscle ups or Get your first ring muscle up!!! C) From builtbybergeron.com If your best set of unbroken Muscle ups is over 20 complete: 2 sets […]

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Tuesday 30Aug16 CrossFit Mooloolaba, Sunshine Coast

MONSTER MASH CONDITIONING For time: 50-40-30-20-10 reps, Air Squat 5-4-3-2-1 reps, Clean & Jerk A) 70/47.5kg B) 85/57.5kg C)102.5/70kg 21-15-9 reps of: Wallballs Toes-to-bar Handstand Push-ups A) 6/4kg – Toes to low – Strict press B) 9/6kg – T2B – Floor C) 12/9kg – Unbroken only – Deficit 4.5/3″ Row Run A) 800m row – 800m run […]

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Monday 29Aug16 CrossFit Mooloolaba, Sunshine Coast

MOBILITY Ankles Hips Thoracic Wrists OVERHEAD SQUAT Overhead squat 10,10,5,5,5,10 CONDITIONING 3 Rounds 1min Max Calorie row 30sec rest 1min Max Cleans 30sec rest 1min Max Thrusters 2min rest A – 45/30kg B – 52.5/36kg C – 60/42.5kg   OPTIONAL EXTRAS Programmed work or 3 Sets – To be completed in 10mins 10 Ring dips 10 […]

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