WEEKLY OVERVIEW

Monday-(A) SSS & GA (B) Warm Up (C) Snatch-Work on your limitations (D) Deadlift Max Effort Your weakest Way Sumo or Conventional (E) For Max Reps-1min Deadlifts, 1min Russian Swings, 1min Double Unders, 1min Recovery

Tuesday-(A) SSS & GA (B) Warm Up (C) M/E Bench Press Your weakest way Straight Bar, Bells & Chains, Bands (E) 3 sets No Less then 6 reps, no more then 12 Close Grip Bench, Close Grip Barbell Row Chest on bench (F) For time-50 Ring Dips, 50 C2Bar, 50 Strict Pushups, 50 Pullups, 50 HR Pushups, 50 Calorie Row

Wednesday-(A) SSS & GA (B) Warm Up (C) 1RM Broad Jump (D) Clean&Jerk-Work on your limitations or M/E Front Squat (E) 10 Rounds 30:30 Broad Jump, Power Cleans@60%1RM 

Thursday-(A) SSS & GA (B) Warm Up (C) M/E Snatch Anyway, Power Full, Hang etc (D) 3 Best Strict T2Bar  (E) 21-15-9 T2Bar, KB Snatch@30%1RM

Friday-(A) SSS & GA (B) Warm Up (C) M/E Clean & Jerk Anyway (D) Teams of 2 20 Ground2Shoulder Atlas Stone 66/43kg, 30 Muscle Ups, 40 HSPU

Saturday-8am Advanced-Sprint Session Blair Oval 20x100m Sprints

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