Advanced Group Weekly Overview

Monday-(A) Hang Power Snatch-5 Reps to the limits of your movement (B) Individually for time-3 Rounds 15 OHS 50/35kg, 15 C2Bar (C)  Individually complete-5 Rounds Every 30secs 10 reps or 10 Rounds x 5 reps Unbroken Ring Dips
or
Monday-(A) CrossFit Opens Workout 14.1

Tuesday-(A) M/E Front Squat (B) Push Jerk-5 Reps to the limits of your movement (C) Individually for time-3 Rounds 21 Push Jerk 50/35kg, 21 T2Bar 

Wednesday-(A) M/E Sumo Deadlift (B) Individually for time-30 Sumo Deadlifts 50/35kg, 30 Sumo Deadlift High Pulls, 30 HSPU, 30 Ring Pushups

Thursday-(A) Hang Power Clean-5 Reps to the limits of your movement (B) Individually for time-21 Power Clean 50/35kg, Run 400m, 21 Front Squats, Run 400m, 21 Push Press

Friday-6am & 9:30am-(A) Catch a missed Strength (B) Individually for time-Row or Run 2.5km  (C) Practice a skill

Friday 5:30pm-8:30pm Beginners/Intermediate/Advanced CrossFit Opens Workout 14.2
Saturday 7-9am-Beginners/Intermediate CrossFit Opens Workout 14.2

Saturday 11am-Advanced CrossFit Opens Workout 14.2 

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