Week 22 Weekly Overview

Monday-(A) Gymnastic Skill-Pull-ups/C2Bar (B) For Time-21,15,9 C2Bar, Push Press@55%1rm (C) 3 Rep M/E I Push Press, 1 Push Jerk, 1 Split Jerk (D) Front Squat 5x7 Climb (E) 5x7 Glute Ham Raises

Tuesday-(A) 5x1 Strict Press (B) For time-Row 50 Cals, 50 Ring Dips, Row 50 Cals, 50 Ring Dips, Row 50 Cals (C) CFSE Short Intervals Ski 120:60 x 3 for max Cals (D) 100 GHDSU

                         

Wednesday-(A) Gymnastic Skill-HSPU (B) For Time-21-15-9 HSPU, Snatch@55% (C) 3 Rep M/E I Power Snatch, 1 Squat Snatch, 1 Power Snatch (D) Front Squat 7x5 Across (E) 7x5 Glute Ham Raises 

Thursday-(A) 5x10m Overhead Walking Lunge for Max Weight (B) For time-TBA OHS & Box Jumps 30/24" (C) CFSE Long Intervals Bike 3min, 4min, 5min 1:1 work Rest (can be done as a team of 2) for max metres (D) 100 GHD Hip Extensions      

Friday-(A) Gymnastic Skill-T2Bar (B) CrossFit Opens Workout 14.4-14min Amrap, 60 Cal Row, 50 T2Bar, 40 Wallballs 9/6kg 10/9ft, 30 Power Cleans 61/43kg, 20 Ring Muscle Ups (C) 3 Rep M/E I Power Clean, 1 Squat Clean, 1 Power Clean (D) Front Squat 10x3 Climb (E) 10x3 Glute Ham Raises  

Saturday 8am-Power Transition Intervals at Blair Athletics Track-100m x 10 Every 3mins or Bike at CFS Every 3mins 15sec sprint x 10

Saturday 8am-Catch Up

Saturday 9am-CrossFit Kids & SuperYouth

Saturday 10am-Open Box

Sunday-CFS Endurance 9am Nepean River Run 6km, Recover 5mins, Run 2km, Recover 3mins, Run 1km.