Friday 26Aug16 CrossFit Mooloolaba, Sunshine Coast

MOBILITY Ankles Hips Thoracic Wrists Overhead DEADLIFT Deadlift 1,10,1,20,1,30 CONDITIONING   100 Thrusters for time Every minute on the minute break and perform double unders A) 15/9.5kg +5 Double unders or 15 singles B) 20/15kg +15 Double unders C) 20/15kg + 25 Double unders OPTIONAL EXTRAS Programmed work or 6min AMRAP – moving deliberatly 3 […]

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Tuesday 23Aug16 CrossFit Mooloolaba, Sunshine Coast

MOBILITY Ankles Hips Thoracic Wrists Overhead BARBELL CONDITIONING A) EMOM x 10mins 4 Touch and go power cleans B) “Black and blue” 5 rounds for time 10 Power cleans 60/42.5kg 10 Burpees Workout courtesy of builtbybergeron.com   SQUATS Back squat 4×3 heavy   FINISHER 3 Rounds for time Reverse suicide 18/15/12/9/6/3m 10 Burpees   OPTIONAL EXTRAS Programmed work […]

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Monday 21Aug16 CrossFit Mooloolaba, Sunshine Coast

MOBILITY Ankles Hips Thoracic Wrists CONDITIONING 7min AMRAP x Overhead squats 45/31kg x Toes to bar rest 3mins 7min AMRAP x Power snatch 45/31kg x Dips rest 3mins 7min AMRAP x Thrusters 45/31kg x Pull ups A) 5 reps B) 7 reps C) 9 reps   OPTIONAL EXTRAS Programmed work or 10 Legless rope climbs […]

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