Advanced Group Weekly Overview

Monday-(A) Shoulder Strength & Stability (B) 1RM KB OHS (C) PB Ladder-Power Snatch, HSPU & TTBar

Tuesday-(A) Box Squats Banded & Deadlifts Banded (B) 1RM Floor Press, Strict Muscle Ups & Strict Ring Dips (C) WallBalls & Double Unders

Wednesday-(A) Jerk Drives  (B) DT-Deadlifts, Hang Power Cleans & Push Jerks (C) Overhead One Legged Squats, HR Pushups, KTE

Thursday- (A) 1.6km Run (B) 3RM Conventional Deadlift (C) Rope Climbs

Friday-(A) Vertical Jump Test (B) M/E Back Squat (B) Overhead Squat & Ring Dips

Saturday 6am-Advanced Catch Up

Saturday 7am-Open Box Mobility

Saturday 8am-Beginner Intermediate CrossFit Opens 2012 Workout 1

Saturday 11am-Open Box