Advanced Group Weekly Overview

Monday-(A) Broad Jump M/E & 3 Sets Max Strict HSPU (B) Power Clean to the limitations of your movement (C) Double KB Hang Cleans & Pullups

Tuesday-(A) Bench D/E Banded & Sumo Deadlift D/E Banded (B) Jerk Drives (C) PB Ladder-Push Jerk & Bar Muscle Ups

Wednesday-(A) Snatch to the limitations of your movement (B) DB/KB Power Snatch Snatch & Ring Dips (B) Row Intervals 6 x 1min 30sec Recovery  

Thursday- (A) 20 x 50m Sprints (B) Shoulder Strength & Stability-Circuit 4 & Double KB OHS (C) OHS, WallBalls & Double Unders

Friday-(A) D/E Box Squat (B) M/E Sumo Deadlift & Push Press (B) 800m Run, SDHP & Russian Swings, 800m Run

Saturday 6am-Advanced Catch Up

Saturday 7am-Open Box Mobility

Saturday 8am-Beginner Intermediate CrossFit Opens 2012 Workout 3

Saturday 11am-Open Box