Weekly Overview

Monday-Mobility (B) SSS & AAA (C) Warm Up-TBA  (D) Hang Power Snatch Limitations to 85% (E) Individually for time-5 Ring Muscle Ups, 30 Hang Power@55%1rm, 4 Ring Muscle Ups, 20 Hang Power@65%1rm, 3 Ring Muscle Ups, 10 Hang Power@75%1rm, 2 Ring Muscle Ups, 5 Hang Power@85%1rm, 1 Ring Muscle Up  (F) Mobilize

Tuesday-(A) Mobility (B) SSS & AAA (C) Warm Up-TBA  (D) Hang Clean & Push Jerk Limitations to 75% (E) Individually for time-15 Hang Clean & Push Jerks@55%1rm, 30 C2Bar Pull-ups,10 Hang Clean & Push Jerks@65%1rm, 20 C2Bar Pull-ups, 5 Hang Clean & Push Jerks@55%1rm, 10 C2Bar Pull-ups (F) Mobilize 

Wednesday-(A) Mobility (B) SSS & AAA (C) Warm Up-TBA (D) M/E Conventional Deadlift (E) Individually for time-15 Sumo Deadlifts@55%1rm, 15 HSPU 4",10 Sumo Deadlifts@65%1rm, 10 HSPU 4", 5 Sumo Deadlifts@75%1rm, 5 HSPU 4" (F) Individually for time-100 Reps Banded, Your choice (G) Mobilize 

Thursday-(A) Mobility (B) SSS (C) Warm Up-TBA  (D) Individually for time-1km Assault bike, 10 rope climbs, 20 HR Pushups, 30 One Legged Squats, 40 KTE, 50 Burpee, 60 Wallballs, 1km Row (G) Mobilize 

Friday-(A) Mobility (B) SSS & GA (C) Warm Up-TBA  (D) AusFL Semi-Final Events (F) Mobilize 

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

Saturday-9:00am CrossFit Kids & Super Youth

Saturday-10:00am AusFL Semi-Final FireBreathers vs Mettle Heads at CFS

Saturday-12:00pm Open Box

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