Weekly Overview

Monday-(A) Mobility (B) SSS (C) Warm Up Movements for part D (D) 6min Amrap-10 Power Snatch 61/43kg, 10 T2Bar (E) Power Snatch Limitations to 90% 3-5reps at 90% (F) Wk 1 Front Squat 3 x 5 (G) Mobilize     

Tuesday-(A) Mobility (B) SSS (C) Warm Up Movements for part D (D) 8min Amrap-15 S2O 43/30kg, 10 C2Bar (E) Push Jerk Limitations to 90% 3-5reps at 90% (F) Wk 1 Bench Press 3 x 5 (G) Mobilize

                         

Wednesday-(A) Mobility (B) SSS & AAA (C) Warm Up Movements for part D (D) 15min Amrap-5 Clean 70/50kg, 5 Ring Dips start with M/U (E) Clean Limitations to 90% 3-5reps at 90% (F) Wk 1 Back Squat 3 x 5 (G) Mobilize 

Thursday-(A) Mobility (B) SSS & AAA (C) Warm Up Movements for part D (D) Opens Workout 13.2 10min Amrap 5 S2O 52/34kg, 10 Deadlifts 52/34kg, 15 Box Jumps 24/20" (G) Mobilize

Friday-(A) Mobility (B) SSS & AAA (C) Warm Up Movements for part D (D) 20min Amrap 50D/U, 200m Run, 20DB or KB Ground to Overhead, 10 HSPU (E) TBA (F) Mobilize

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

Saturday-9am CrossFit Kids & Super Youth

Saturday-10am Open Box

Saturday-11am Ethan's Mums Fundraiser at CFS

Sunday-Swim 1km, Run 10km, Bike 20km(go for 45min+ in what you choose and do this at home as the box is closed