Week 21 Weekly Overview

Monday-(A) Gymnastic Skill-Handstand Walks (B) For Time-15 Bar Muscle Ups, 30 Hang Power Snatch@40%1rm, 10 Bar Muscle Ups, 20 Hang Power Snatch@50%1rm, 5 Bar Muscle Ups, 10 Hang Power Snatch@60%1rm (C) 2 Rep Snatch Accessory 1 Snatch Balance + 1 OHS  (D) Back Squat 5x7 Across (E) Glute Ham Raises 5x7

Tuesday-(A) Conventional Deadlift 5rm (B) For time-15 Deadlifts@60%1rm, 30 HSPU, 10 Deadlifts@60%1rm, 20 HSPU, 10 Deadlifts@60%1rm, 10 HSPU (C) 75 GHD Hip Extensions (D) CFS Endurance Short Intervals Ski Work 60sec Recover 30sec x 5 for max metres 

                         

Wednesday-(A) Gymnastic Skill-Handstand Walks (B) For Time-5 Rounds 30 Double Unders, 20 Abmat Sit Ups, 15m Handstand Walk, 10 One Legged Squats, 3 Rope Climbs (C) Back Squat 7x5 Climbing (D) Glute Ham Raises 7x5

Thursday-(A) 5x5 DB or KB Strict Press (B) 6 Rounds for Time-10 Ring Rows, 10 Dumbbell Single Arm Thrusters @30%1rm (C) 5x5 Bench Row (D) 75 GHD Sit Ups (E) CFS Endurance Long Intervals Row 3x2km for time 4min Recovery Between     

Friday-(A) Gymnastic Skill-Handstand Walks (B) For Time-30 G2S2O@60%1rm (C) 2 Rep Squat Clean & Split Jerk  (D) Back Squat 10x3 Climbing (E) Glute Ham Raises 10x3

Saturday 8am-Speed Intervals on the Bike at CFS or Running at Blair Athletics Track-Run 200m or Bike 30sec  x 10 Every 3mins

Saturday 8am-Catch Up

Saturday 9am-CrossFit Kids & SuperYouth

Saturday 10am-Open Box

Sunday-CFS Endurance 9am Nepean River Run 5km, Recover 5mins, Run 2km, Recover 3mins, Run 1km or Row 8km

Sunday-Games Day CrossFit Never Quit Affiliate Showdown. Competing Jen, Nas, Brooke & Kellie