Weekly Overview

Monday-(A) Mobility (B) SSS & GA (C) Warm Up-TBA  (D) Hang Power Snatch Cycling Technique (E) 9-15-21 Hang Power Snatch@55% 1RM, T2Bar (F) 1-3RM Thruster (G) 2-7RM Olympic Front Squat

Tuesday-(A) Mobility (B) SSS & GA (C) Warm Up-TBA (D) 3 Best Sets Strict M/U (E) 3-6-9-12-15-18 Push Press@55%1RM, Row/Airdyne for Cals or 10m Shuttles x 2 

Wednesday-(A) Mobility (B) SSS & GA (C) Warm Up-TBA (D) Hang Power Clean Cycling Technique (E) 9-15-21 Hang Power Clean@55% 1RM, Pullups (F) 1-3rm Snatch AW (G) 2-7rm OHS AW

Thursday-(A) Mobility (B) SSS (C) Warm Up-TBA (C) 3 Best Sets Strict Deficit HSPU 6" (D) In 3mins Run 400m, 21KB Swings Max Double Unders, Recover 1min then in 3mins Run 400m 15KB Swings, Max Double Unders, Recover 1min then in 3mins Run 400m 9KB Swings, Max Double Unders 

Friday-(A) Mobility (B) GA (C) Warm Up-TBA (C) 1RM Box Jump (D) Opens Workout 14.3

Saturday-8am Beginner/Intermediate/Advanced Catch a missed session

Saturday-9am CrossFit Kids & Parents 

Saturday-10:15am Super Youth

Saturday-11am Open Box

Saturday-6am AusFL Team Training

Sunday-Swim 1km, Run 10km, Bike 20km(go for 45min+ in what you choose)