Search
  • Aaron Osborne

Monday 19 October 2020

1. Strength

Push Jerks


Every 1:00 for 4:00 (4 sets)

3 reps (off the deck)


Every 1:30 for 6:00 (4 sets)

3 reps (off the deck)


Every 2:00 for 4:00 (2 sets)

3 reps (off the deck)


Add weight each round, larger jumps as recovery time increases.

2. Fitness

10 rounds of:

0:30 Heavy Russian KB Swings

0:30 Push Up Plank Hold

0:30 Rest

Extras:

For Time:

100 Hang Power Cleans (50/35kg)

*Each break, complete 40 Double Unders

50 views

Recent Posts

See All

Friday 30 October 2020

1. Strength Every 3:00 for 15:00 15-12-9-6-3 *Overhead Squat (from the deck) *Start light. Can Squat Snatch first rep. Add weight each round. Score recorded will be the heavy 3 2. Fitness 4RFT: (16:00

Thursday 29 October 2020

Every 10:00 for 40:00 (4 rounds), complete the following work.. A) 2000/1800m C2 Bike 50 V-Ups B) 1000/900m C2 Row 40 DB Thrusters (22.5/15kg) C) 1000/900m C2 Ski 30 Deadlifts (100/70kg) D) 80 Box Jum

Wednesday 28 October 2020

1. Strength Every 1:30 for 12:00 (8 sets) Complete one complex.. Power Clean + Front Squat + Hang Squat Clean Build up weight each set 2. Fitness 5:00 AMRAP: 8 Burpees Over Bar 8 Hang Power Clean & Je

 
  • Facebook
  • Google Places
  • Instagram

0412 419 092

4/23 Caloundra Rd, Caloundra West QLD 4551, Australia

©2019 by Crossfit Sunshine Coast. Proudly created with Wix.com