Week 20 Weekly Overview

Monday-(A) Gymnastic Skill-Ring Muscle Ups (B) For Time-3.6.9.12.15 Ring Muscle Ups, 3 Squat Cleans@60%1rm between sets (15min Cap) (C) 2 Rep Olympic Clean (D) Front Squat 5x7 Across (E) 5x7 Glute Ham Raises

Tuesday-(A) 5rm Strict Press (B) For time-21-15-9 T2Bar, Box Jumps 24/20" (C) Optional Long Intervals Rower In Teams of 2 5x3min Intervals Each Athlete 1:1 work rest for max metres 

                         

Wednesday-(A) Gymnastic Skill-Handstand Walks (B) For Time "Heavy Karen" 150 Wallballs 13/9kg (C) 2 Rep Push Jerks from Ground  (D) Front Squat 7x5 Climbing (E) 7x5 Glute Ham Raises  

Thursday-(A) 1rm Bench Press (B) For time-"JT" 21-15-9 HSPU, Ring Dips, Push-ups (C) 21-15-9 GHD Sit Ups, GHD Hip Extensions (D) Optional Short Intervals Bike Individually 10x10sec work 20 sec recovery for max calories     

Friday-(A) Gymnastic Skill-Handstand Walks (B) For Time-3 Snatch@60%1rm, 3 OHS, 3 Overhead Lunge each leg alternating R&L, 30 C2Bar, 2 Snatch@60%1rm, 2 OHS, 2 Overhead Lunge R&L, 20 C2Bar, 1 Snatch@60%1rm, 1 OHS, 1 Overhead Lunge R&L, 10 C2Bar (C) 2 Rep Olympic Hang Squat Snatch (D) Front Squat 10x3 Across (E) 7x5 Glute Ham Raises  

Saturday 8am-Power Transition Intervals at Blair Athletics Track-400m x 5 3min Recovery

Saturday 8am-Catch Up

Saturday 9am-CrossFit Kids & SuperYouth

Saturday 10am-Open Box

Sunday-CFS Endurance 9am Nepean River Run 4km, Recover 5mins, Run 2km, Recover 3mins, Run 1km.