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MOBILITY

Ankles
Hips
Thoracic
Wrists

1- SNATCH

Same as last week but try and beat your performance… either better weight or better form

A) 5 Sets building
3 Hang snatch high pulls + 2 High hang snatch

B) 5 sets across
3 Position hang snatch (high, mid and low hang)

2- CONDITIONING

5min cut off

A) Scaling Fran options

  1. 15/12/9/6/3 =45reps
  2. 12/10/8/6/4/2 = 42resp
  3. 12/9/7/5/3 = 36 reps
  4. Scale weight and jump pull ups

B) Fran 21/15/9
Thrusters 43.5/29kg
Pull ups

Max effort

3- BACK SQUATS

A) Back squats 5×5
2.5-5kg more than last week

B) Back squat 3RM
Try and match or beat last week

I know you will be fatigued after Fran, but keep you head in the game.
Stay sharp and focused on staying tight and moving with good form.
Just remember your results lay on the other side of your comfort zone

OPTIONAL EXTRAS

Romanian deadlifts 3×10 add weight to last week

SESSION 2

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Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.