Week 14 Weekly Overview

Monday-(A) Gymnastic Skill-Kipping Dip & Butterfly Dip (B) Isabel-30 Power Snatch for Time 61/43kg  (C) 1rm Snatch  (D) Front Squat 5x7 Building

Tuesday-(A) 5x5 Strict Press (B) 4 Rounds for time-7 Muscle Ups, 5 Double DB Push Press@65%1rm, 3 Broad Jumps for Max Metres (D) 50 GHD Hip Extensions (E) Optional Intervals Bike 90sec:45sec x 4  

                         

Wednesday-(A) Gymnastic Skill-Kipping Dip & Butterfly Dip (B) For Time-30,20,10 Handstand Walk Metres, T2Bar  (C) 1rm Split Jerk  (D) Front Squat 7x5 Across

Thursday-(A) 5x1 Bench Press (B) For time-21-15-9 C2Bar, Thruster@65%1rm (C) 50 GHD Sit Ups (D) Optional Intervals Row in Teams of 2-30mins for max metres swapping every 800m   

Friday-(A) Gymnastic Skill-Kipping Dip & Butterfly Dip (B) For Time-30 HSPU,15 Hang Power Cleans@65%1rm, 20 HSPU,10 Hang Power Cleans@65%1rm, 10 HSPU (C) 1rm Hang Power Clean (D) Front Squat 10x3 Building

Saturday 8am-Power Transition Intervals at Blair Athletics Track-400m x 5 3min Recovery, 5x7 GHR banded or weighted at CFS after Intervals

Saturday 8am-Catch Up

Saturday 9am-CrossFit Kids & SuperYouth

Saturday 10am-Open Box

Sunday-Endurance Intervals-Group 1 5 x 800m sub 3min, Group 2 5 x 700m sub 3min, Group 3 5 x 600m sub 3min. 3-5min Recovery between Intervals