Advanced Group Weekly Overview

Monday-(A)  Snatch  (B) Snatch Deadlifts (C) Shuttles, KB Overhead Squats & Pullups

Tuesday-(A) Box Jump & Strict HSPU  (B) Back Squats (B) Front Squats & Ring Dips 

Wednesday-(A) Push Press (B) Clean Pulls (C) Hang Power Clean, Thrusters & Double Unders

Thursday- (A) Shoulder Strength & Stability  (B) Overhead One Legged Squats (C) Wallballs, TTBar, KB Swings

Friday-(A) Row (B) 3RM KB Split Jerk (C) Deadlift, Burpee Bar Muscle Ups & Box Jump Overs

Saturday 6am Advanced Catch Up Session (8am) CrossFit Opens 2011 Workout 1  (11am) Handstandwalk, Atlas Stones

Sunday-Stretch Mobilize, 5km Run, 2.5km Row or 1km Swim