Weekly Overview

Monday-(A) Mobility (B) AAA (C) Warm Up-TBA (D) M/E Back Squat (E) Accessory work-3 sets 4-7reps GHR with lightest band possible (E) Individually for time-300 Double Unders (F) Mobilize

Tuesday-(A) Mobility (B) SSS & AAA (C) Warm Up-TBA (D) Split Jerk from Racks-Work on your limitations to 85% 1rm (E) Individually for time-30 C2Bar Pullups, 30 Ring Dips, 20 C2Bar Pullups, 20 Ring Dips, 10 C2Bar Pullups, 10 Ring Dips, 15 Bar Muscle-ups (F) Mobilize 

Wednesday-(A) Mobility (B) SSS & AAA (C) Warm Up-TBA (D) Power Snatch Limitations to 85% (E) Individually for time-30 OHS@45%1rm, 30 T2Bar, 30 Calorie Row, 20 OHS@55%1rm, 20 T2Bar, 20 Calorie Row, 10 OHS@65%1rm, 10 T2Bar, 10 Calorie Row (G) Mobilize 

Thursday-(A) Mobility (B) SSS (C) Warm Up-TBA  (D) M/E Strict Press (E) M/E Push Press (F) IIndividually for time-30Push Jerk@45%1rm, 30 Bar Facing Burpees, 20 Push Jerk@55%1rm, 20 Bar Facing Burpees, 10 Push Jerks@65%1rm, 10 Bar Facing Burpees, 15 Deficit HSPU @ 6" (G) Mobilize

Friday-(A) Mobility (B) SSS & AAA (C) Warm Up-TBA  (D) Clean Limitations to 85% (E) Individually for time-30 Front Squats@45%1rm, 30 Calories on the Devils Unicycle, 20 Front Squats@55%1rm, 20 Calories on the Devils Unicycle, 10 Front Squats@65%1rm, 10 Calories on the Devils Unicycle (F) Mobilize 

Saturday-7:00am Beg/Int/Adv CFS 4 at Mona Vale Beach

Saturday-8:00am Beg/Int/Adv Catch a missed session

Saturday-9:00am-9:45am CrossFit Kids & Super Youth

Saturday-10:00am Open Box

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