Advanced Group Weekly Overview

Monday-(A) Clean work to the limitations of your movement (B) "Grace" 30 Clean & Jerks (C) M/E Clean in 15mins

or
Monday-(A) CrossFit Opens Workout 14.5

Tuesday-(A) M/E OHS & 3 Best Sets of Strict C2Bar Pullups (B) Individually for time 3 Rounds-5 OHLunge 60/40kg, 20 C2Bar Pullups (C) Practice Weighted One Legged Squats Overhead 

Wednesday-(A) Individually for time-6 Rounds 5 Deadlifts 140/100kg, 15 Russian KB Swings, 50 Double Unders (B) Best 3 sets of Strict HSPU

Thursday-(A) Bench M/E & 3 Best sets Strict Muscle Up (B) Individually for time-30 Muscle Ups, 30m Handstand Walk

Friday-(A) Individually for time-15 Power Snatch 61/43kg, 30 T2Bar, 10 Power Snatch, 20 T2Bar, 5 Power Snatch, 10 T2Bar (B) M/E Power Snatch in 15mins

Saturday 8am  Beginner/Intermediate Mystery WOD

Saturday 9am  Advanced Catch Up

Saturday 11am  Open Box

Sunday 11am-Swim 1km, Row 2.5km or Run 5km