Thursday 28Jul16 CrossFit Mooloolaba, Sunshine Coast

MOBILITY Thoracic Hips Front rack Ankles Wrists 1 MIDLINE Every 3mins complete x 7 rounds 30m Farmers carry 30m Sled push – running pace only 12 Parallette Shoot Through 2 CONDITIONING 5 Rounds 1min Row for calories 1min Ball slams 12/9kg 1min Grass hoppers   OPTIONAL EXTRAS Programmed work or 3x800m Run 90sec rest

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Monday 25Jul16 CrossFit Mooloolaba, Sunshine Coast

MOBILITY Ankles Hips Thoracic Wrists Overhead 1 SNATCH A) Snatch balance + Overhead squat 5×1+5 B) Slow snatch deadlift + Hang snatch + Snatch 5×1+1+1 2 CONDITIONING A) For time Row 400m 50 Wall balls 6/4kg 15 Pull ups B) For time Row 500m 50 Wall Balls 8/5kg 25 Pull ups C) For time Row 500m […]

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Saturday 22Jul16 CrossFit Mooloolaba, Sunshine Coast

MOBILITY Thoracic Hips Front rack Ankles Wrists 1 GYMNASTICS A) Rope climb 4×2 B) Max reps Legless rope climbs in 2mins Then rope climbs in 2mins C) Max reps Legless rope climbs in 2mins – fat rope Then rope climbs in 2mins – fat rope All reps will be with controlled descent 2 TEAM CONDITIONING In teams of 2-3 people […]

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