Weekly Overview

Monday-(A) Mobility (B) SSS (C) Warm Up Movements for part D (D) In teams of 2-26 Snatch 70/50kg, 1km Run, 15 Front Squats 70/50kg (F) Mobilize     

Tuesday-(A) Mobility (B) AAA (C) Warm Up Movements for part D (D) 14min Amrap 5 Shoulder 2 Overhead 61/43kg, 10 C2Bar, 15 Burpees (E) Split Jerk Limitations to 90% 3-5reps at 90% (F) Wk 4 Bench Press 3 x 5 (G) Mobilize

                         

Wednesday-(A) Mobility (B) AAA (C) Warm Up Movements for part D (D) 11min Amrap 10 Thrusters 50/35kg, 10 Wallballs 9/6kg 10/9ft (E) Hang Power Clean Limitations to 90% 3-5reps at 90% (F) Wk 4 Back Squat 3 x 5 (G) Mobilize 

Thursday-(A) Mobility (B) SSS & AAA (C) Warm Up Movements for part D (D) Opens Workout 14.3 8min Amrap 61/43kg deadlifts, 10 reps, 15 box jumps, 24/20-inch, 84/61kg deadlifts, 15 reps, 15 box jumps, 24/20-inch, 102/70kg deadlifts, 20 reps, 15 box jumps, 24/20-inch, 125/84kg deadlifts, 25 reps, 15 box jumps, 24/20-inch, 143/93kg deadlifts, 30 reps, 15 box jumps, 24/20-inch, 166/102kg deadlifts, 35 reps 15 box jumps, 24/20-inch (E) TBA  (F) Mobilize

Friday-(A) Mobility (B) SSS (C) Warm Up Movements for part D (D) 9min Amrap 15 OHS 43/30kg, 3 Muscle Ups (E) Hang Snatch Limitations to 90% 3-5reps at 90% (F) Wk 4 Front Squat 3 x 5 (G) Mobilize

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

Saturday-9am CrossFit Kids & Super Youth

Saturday-10am Open Box

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