Weekly Overview

Monday-(A) Mobility (B) AAA (C) Warm Up Movements for part D (D) 7min Amrap Increasing reps x 3 each round-3 Hang Clean 61/43kg, 3 C2Bar (E) Hang Clean Limitations to 90% 3-5reps at 90% (F) Wk 3 Back Squat 3 x 5 (G) Mobilize     

Tuesday-(A) Mobility (B) SSS (C) M/E Strict Press & M/E Push Press (D) 5min Amrap-3 S2O 70/50kg, 3 Deadlifts (E) Wk 3 Bench Press 3 x 5 (F) Mobilize

                         

Wednesday-(A) Mobility (B) SSS & AAA (C) Warm Up Movements for part D (D) 9min Amrap Increasing reps x 3 each round- 3 Hang Power Snatch 50/35kg, 3 HSPU (E) Hang Power Snatch Limitations to 90% 3-5reps at 90% (F) Wk 3 Front Squat 3 x 5 (G) Mobilize 

Thursday-(A) Mobility (B) SSS & AAA (C) Warm Up Movements for part D (D) Opens Workout 12.3 18min Amrap 15 Box Jumps 24/20", 12 S2O 52/34kg, 9 T2Bar (E) TBA  (F) Mobilize

Friday-(A) Mobility (B) SSS & AAA (C) Warm Up Movements for part D (D) 22min Amrap 1 Rope Climb, 10 Ring Dips, TBA, TBA  (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 FireBreathers Team Photo & Workout

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