Weekly Overview

Monday-(A) Mobility (B) SSS & GA (C) Warm Up-TBA (D) Hang Snatch Limitations (E) Individually for time-50 Wallballs 9/6kg 11ft, 18 Unbroken Hang Snatch@65%1rm(25 Wallball Penalty if you break), 50 Wallballs 9/6kg 11ft  (F) In12mins find your max weight of the following complex-1 Power Snatch + 1 Hang Snatch + 1 OHS (G) 5RM Snatch Grip Deadlift (H) Mobilize

Tuesday-(A) Mobility (B) SSS (C) Warm Up-TBA  (D) M/E Banded Strict Press Orange/Yellow then 3 lifts un-banded at 90% or greater (E) Individually for time 21-15-9 Push Press@65%1RM, TBA (F) Mobilize

Wednesday-(A) Mobility (B) SSS & GA (C) Warm Up-TBA (D) Deadlift Limitations (E) Individually for time-3 Rounds 40, 30, 20 either Pullups, Pushups or Sit Ups 10 Deadlifts@65%1rm, 5 Bar Muscle Ups (From your barbara workout, choose the weakest movement for the 40reps & your strongest for the 20 reps) (F) Mobilize

Thursday-(A) Mobility & Warm Up (B) AusFL Round 6 Event 1 (C) Open Box Time (D) Mobilize 

Friday-(A) Mobility (B) GA (C) Warm Up-TBA (D) Hang Power Clean Limitations (E) Individually for time 21-15-9 Hang Power Clean@65%1RM, TBA

Saturday-8:00am Beginner/Intermediate/Advanced Catch a Missed Session/Open Box

Saturday-9:00am CrossFit Kids & Parents

Saturday-10:00am AusFL Round 6 FireBreathers vs CrossFit Mettle Nation @ CFS

Saturday-11:00am Open Box

Sunday-Swim 1km, Run 10km, Bike 20km(go for 45min+ in what you choose)