This is a scheduled de-load week. Still train with purpose and intensity. We de-load by programming less work (volume), so don’t slack off.
MOBILITY
Ankles
Hips
Thoracic
Front rack
Wrists
1 SNATCH
A) Overhead squat/Snatch balance 3×5
B) In 12mins build to one heavy Snatch
2 CONDITIONING
4min time cap
“Fran” 21/15/9
Thrusters 43.5/29kg
Pull ups
Scaling options
- 15/12/9/6/3 =45reps
- 12/10/8/6/4/2 = 42resp
- 12/9/7/5/3 = 36 reps
3 BODY MAINTENANCE
As a group 2mins in each stretch
Couch stretch
Box pigeon
Overhead hang
Skin the cat
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.
