Weekly Overview

Monday-(A) Mobility (B) AAA (C) Warm Up Movements for part D (D) 5min Amrap 5 Hang Power Clean 80/50kg, 10 HSPU (E) Clean Limitations to 90% 3-5reps at 90% (F) Wk 5 Back Squat 3 x 5 (G) Mobilize     

Tuesday-(A) Mobility (B) SSS (C) Warm Up Movements for part D (D) 7min Amrap 15 S2O 43/50kg, 15 T2Bar (E) Push Jerk to 90% 3-5reps at 90% (E) Wk 5 Bench Press 3 x 5 (F) Mobilize

                         

Wednesday-(A) Mobility (B) SSS & AAA (C) Warm Up Movements for part D (D) 10min Amrap 5 Hang Snatch 61/43kg, 30 D/U (E) Power Snatch Limitations to 90% 3-5reps at 90% (F) Wk 5 Front Squat 3 x 5 (G) Mobilize 

Thursday-(A) Mobility (B) SSS & AAA (C) Warm Up Movements for part D (D) 20min Amrap 50 HR Pushups, 40 C2Bar, 30 Ring Dips, 20 Pullups, Max Reps Bench 100/60kg (E) Mobilize

Friday-(A) Mobility (B) SSS & AAA (C) Warm Up Movements for part D (D) Opens Workout 13.1 17min Amrap 40 Bar Facing Burpees, 30 Snatch 34/20kg, 30 Bar Facing Burpees, 30 Snatch 61/34kg, 20 Bar Facing Burpees, 30 Snatch 75/45kg, 10 Bar Facing Burpees, Max Rep Snatch 95/54kg ,(E) 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