Week 19 Weekly Overview

Monday-(A) Gymnastic Skill-Ring Muscle Ups (B) For Time-30 Burpee, 30 Power Snatch@40%1rm, 20 Burpee, 20 Power Snatch@50%1rm, 10 Burpee, 10 Power Snatch@60%1rm (C) 2 Rep M/E Olympic Snatch (D) Back Squat 5x7 Climbing

Tuesday-(A) 5x1 Strict Press (B) For time-30 Thrusters@60%1rm, 30 TTRings, 20 Thrusters@50%1rm, 20 TTRings, 10 Thrusters@40%1rm, 10 TTRings (C) 75 GHD Sit Ups (D) Optional CFS Endurance Short Intervals Row Individually 60:30 x 5 for max metres 

                         

Wednesday-(A) Gymnastic Skill-Ring Muscle Ups (B) For Time-3,6,9,12,15 HSPU & Hang Power Cleans@60%1rm (C) 2 Rep M/E Olympic Hang Clean (D) Back Squat 7x5 Across

Thursday-(A) 5 Front Rack Step Ups each leg alternating for max weight over 5 sets increasing. Step Height 20" (B) 5 Rounds for Time-6 Deadlifts@60%1rm, 10 Box Jumps@24/20" (C) 75 GHD Hip Extensions (D) Optional CFS Endurance Long Intervals Bike In teams of 2-8min, 5min, 3mins each athlete for max calories    

Friday-(A) Gymnastic Skill-Ring Muscle Ups (B) For Time-30 C2Bar, 30 Log or Axle S2O@40%1rm, 20 C2Bar, 20 Double DB or KB S2O@50%1rm, 10 C2Bar, 10 Barbell S2O@60%1rm (C) 2 Rep Split Jerk from Racks (D) Back Squat 10x3 Climbing

Saturday 8am-Catch Up

Saturday 9am-CrossFit Kids & SuperYouth

Saturday 10am-Open Box

Sunday-9am CFS Endurance Intervals TBA 

Sunday-Olympus Unleashed Games Day Teams of 2 Athletes Competing Zack & Ethan, Kurt & TBA