Weekly Overview

Monday-(A) Mobility (B) GA (C) Warm Up-TBA  (D) M/E Powerlift Back Squat & 1RM Box Jump (E) 3 Sets 6-12reps AHAP GHR & Bulgarian Split Squats (F) Individually for Max Reps-2min Assault Bike, 3mins KB Swings 24/16kg, 4mins T2Bar

Tuesday-(A) Mobility (B) SSS & GA (C) Warm Up-TBA (D) Power Snatch Cycling Technique (E) Individually for max reps-In 5mins 5 Power Snatch@55%1RM, 5 HSPU 1min Recovery, In 4mins 4 Power Snatch@55%1RM, 4 HSPU 1min Recovery, In 3mins 3 Power Snatch@55%1RM, 3 HSPU (F) 1-3rm Clean&orJerk AW

Wednesday-(A) Mobility (B) SSS & GA (C) Warm Up-TBA (D) M/E Bench Press (E) 3 Best Sets Strict C2Bar, Strict Dip (F) "Jackie" 1000m Row, 50 Thrusters 20kg, 30 Pullups

Thursday-(A) Mobility (B) SSS (C) Warm Up-TBA (D) Power Clean Cycling Technique (E) Individually for max reps-In 5mins 5 Power Clean@55%1RM, 5 M/U 1min Recovery, In 4mins 4 Power Clean@55%1RM, 4 M/U 1min Recovery, In 3mins 3 Power Clean@55%1RM, 3 M/U (F) 1-3rm Snatch AW 

Friday-(A) Mobility (B) GA (C) Warm Up-TBA (C) In teams of 3 AusFL Event 1-"The Standard" (D) In teams of 2 AusFL Event 2-Max Double Unders in 3mins whilst partner holds chin over bar

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

Saturday-9am CrossFit Kids & Parents 

Saturday-10:00am AusFL Round 1 at CFS

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