Week 18 Weekly Overview

Monday-(A) Gymnastic Skill-Ring Muscle Ups (B) For Time "Push Press Sandwich"-30 C2Bar, 15KB or DB Push Press Left Arm@30%1rm 15KB or DB Push Press Right Arm@30%1rm, 30 C2Bar (C) 2 Rep DB Split Jerk  (D) Front Squat 5x7 Climbing

Tuesday-(A) 5x5 Strict Press (B) For time-10.9.8.7.6.5.4.3.2.1 Box Jump Overs 24/20", HSPU (B) 75 GHD Hip Extensions (C) Optional Short Intervals Bike 30:15 x 10 for max cals 

                         

Wednesday-(A) Gymnastic Skill-Ring Muscle Ups (B) For Time "Hang Clean Sandwich"-30 T2Bar, 15KB or DB Hang Cleans Left Arm@30%1rm 15KB or DB Hang Cleans Right Arm@30%1rm, 30 T2Bar (C) 2 Rep Double DB Clean  (D) Front Squat 7x5 Across 

Thursday-(A) Bench Press 5x1 (B) For time-10.9.8.7.6.5.4.3.2.1 3 Bench Press@60%1rm, Ring Rows (C) 75 GHD Sit Ups (D) Optional Long Intervals Row in Teams of 2 for max metres 3min, 2min, 1min, 2min, 3min each athlete    

Friday-(A) Gymnastic Skill-Ring Muscle Ups (B) For Time-"Power Snatch Sandwich" 15 Muscle Ups, 30 Alternating DB Power Snatch@30%1rm, 15 Muscle Ups (C) 2 Rep Single Arm DB Squat Snatch (D) Front Squat 10x3 Climbing

Saturday 8am-Power Transition Intervals at Blair Athletics Track-100m x 15 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-CFS Endurance 9am Nepean River