Advanced Group Weekly Overview

Monday-(A) Shoulder Strength & Stability (B) Split Jerk (C) Cleans & Bar Muscle Ups 

Tuesday-(A) Jump from Knees  (B) Box Squats & Back Squats (B) 800m Rows & Push Press

Wednesday-(A) Snatch Pulls (B) Hang Power Snatch, OHS & Ring Dips  (C)

Thursday- (A)  Thruster (B) One Legged Squats, Wallballs, C2B Pullups, D/B Snatch

Friday-(A) Strict HSPU (B) Clean Deadlifts (C) Barbell Complex (D) Rowing

Saturday (6am) Advanced Catch Up Session (7am) Open Box for Mobility (8am) CrossFit Opens 2011 Workout 4 (11am) Handstandwalking + Open Box

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