Weekly Overview

Monday-(A) Mobility & Warm Up (B) Opens Workout 14.4 (C) Mobilize

Tuesday-(A) Mobility (B) SSS & GA (C) Warm Up-TBA (D) Snatch Limitations to 75%  (E) Individually for time-15 Snatch@55%1rm, 30 Burpees, 10 Snatch@65%1rm, 20 Burpees, 5 Snatch@75%1rm, 10 Burpees (F) Mobilize

Wednesday-(A) Mobility (B) SSS (C) Warm Up-TBA (D) M/E Banded Bench Press Lightened Method then 1 at 100%+1kg Un-Banded (E) Individually for time-30 Push Press@55%1rm, 30 C2Bar, 20 Push Press@65%1rm, 20 C2Bar, 10 Push Press@75%1rm, 10 C2Bar (F) Mobilize

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

Friday-(A) Mobility (B) SSS & GA (C) Warm Up-TBA (D) M/E Conventional Deadlift Lightened Method then 1 at 100%+1kg Un-Banded  (E) CrossFit Games Workout Push Pull (F) Mobilize

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

Saturday-9:00am CrossFit Kids & Super Youth

Saturday-10:00am Round 7 FireBreathers vs Ghost Thrusters @ CFS

Saturday-12:00pm Open Box

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