Weekly Overview

Monday-(A) SSS & GA (B) Warm Up (C) Clean&Jerk-Work on your limitations (D) Deadlift Dynamic Effort (E) DT

Tuesday-(A) SSS & GA (B) Warm Up (C) Snatch-Work on your limitations (D) 1RM Vertical Jump (E) 10 Rounds 30:30-OHS@60%1RM, Target Burpee 

Wednesday-(A) SSS & GA (B) Warm Up (C) D/E Bench Press (D) 3 Best Sets Strict Muscle Ups&HSPU (E) 3 Best Sets Kipping Muscle Ups&HSPU (F) The Row Intervals-1 more then your best

Thursday-(A) SSS & GA (B) Warm Up (C) M/E Clean&Jerk (D) Individually for Max Reps-5 Rounds 1min T2Bar, 1min Push Jerks@60%1RM,1min Recovery

Friday-(A) SSS & GA (B) Warm Up (C) M/E Snatch (D) Individually for time-21-15-9 C2Bar, Thrusters@60%1RM

Saturday-8am Advanced-Sprint Session Blair Oval

Saturday-8am Beginner/Intermediate Catch a missed session

Saturday-9am CrossFit Kids & Parents 

Saturday-10am Super Youth

Saturday-11am Open Box

Sunday 11am-Swim 2.5km, Row 5km or Run 10km