Weekly Overview

Monday-(A) Mobility (B) GA (C) Warm Up-TBA (D) M/E Wide Stance Back Squat Lightened Method then 1 at 100%+1kg Un-Banded (E) 3 sets 6-12reps GHR (F) Individually for time-3 Rounds 20 Russian KB Swings AHAP unbroken, 20 Jumping Squats 20/15kg (G) Mobilize

Tuesday-(A) Mobility (B) SSS & GA (C) Warm Up-TBA  (D) Split Jerk Limitations to 75% (E) Individually for time-15 Split Jerks@55%1rm, 30 Cals on rower or bike or shuttles,10 Split Jerks@65%1rm, 20 Cals on rower or bike or shuttles, 5 Split Jerks@75%1rm, 10 Cals on rower or bike or shuttles (F) Mobilize 

Wednesday-(A) Mobility (B) SSS & GA (C) Warm Up-TBA  (D) OHS Limitations to 75% (E) Individually for time-30 OHS@55%1rm, 60 Double Unders, 20 OHS@65%1rm, 40 Double Unders, 5 OHS@75%1rm, 20 Double Unders  (F) Mobilize 

Thursday-(A) Mobility (B) SSS (C) Warm Up-TBA  (D) M/E Strict Press (E) M/E Push Press (F) Individually for time-30 Dips, 30 Pull-ups, 20 Dips, 20 Pull-ups, 10 Dips, 10 Pull-ups, 5.4.3.2.1 Unbroken Strict HSPU 4" (G) Mobilize 

Friday-(A) Mobility (B) SSS & GA (C) Warm Up-TBA  (D) Thruster Limitations to 75% (E) Individually for time-15 Thrusters@55%1rm, 30 Box Jumps 24/20", 10 Thrusters@65%1rm, 20 Box Jumps 24/20", 5 Thrusters@75%1rm, 10 Box Jumps 24/20" (F) Mobilize 

Saturday-8:00am Beginner/Intermediate/Advanced Catch a Missed Session

Saturday-9:00am CrossFit Kids & Super Youth

Saturday-10:00am FireBreathers Team Training

Saturday-12:00pm Open Box

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