Week 23 Weekly Overview

Monday-(PreWorkout) CrossOver Symmetry Activation or Plyo (A) Gymnastic Skill-Bar M/U (B) For Time-9 Bar Muscle Ups, 60 D/B Power Snatch@27.5%1rm, 6 Bar Muscle Ups, 30 Dumbell Power Snatch@27.5%1rm, 3 Bar Muscle Ups, 10 Dumbell Power Snatch@60%1rm (C) 3 Rep Dumbell Squat Snatch (D) Back Squat 5x7 Climbing (E) Glute Ham Raises 5x7 (PostWorkout) CrossOver Symmetry Recovery 

Tuesday-(PreWorkout) CrossOver Symmetry Activation or Plyo (A) 5x5 DB or KB Strict Press (B) For time-"Air Force One" 4 Burpees EMOTM and proceed through movements until you complete 20 Thrusters 43/30kg, 20 SDHP, 20 Push Jerk, 20 OHS, 20 Front Squat (C) CFS Endurance Long Intervals Ski Work 180sec Recover 60sec x 5 for max metres (D) 100 GHD Hip Extensions (PostWorkout) CrossOver Symmetry Iron Scap  

                         

Wednesday-(PreWorkout) CrossOver Symmetry Activation or Plyo (A) Gymnastic Skill-Butterfly Pull-ups (B) For Time-21-15-9 Squat Clean Thrusters@55%1rm, TTRings (C) 3 Rep M/E 1 HHClean, 1 Hang Clean, 1 Clean (D) Back Squat 7x5 Across (E) Glute Ham Raises 7x5 (PostWorkout) CrossOver Symmetry ron Scap Recovery

Thursday-(PreWorkout) CrossOver Symmetry Activation or Plyo (A) Bench Press 5x1 (B) For Time-10 Rounds 10 HSPU, 5 Snatch Grip Deadlifts@55%1rm (C) CFS Endurance Short Intervals Row 500m x 3 Rest Half the time it took you Between each 500m (D) 100 GHD Sit Ups  (PostWorkout) CrossOver Symmetry Iron Scap     

Friday-(PreWorkout) CrossOver Symmetry Activation or Plyo (A) Gymnastic Skill-Ring Muscle Ups (B) For Time-4 Rounds 7 Ring Muscle Ups, 100 Double Unders (10min Cap) (C) From Racks 1 Snatch Grip Behind Neck Split Jerk, 1 HHSnatch, 1 OHS (D) Back Squat 10x3 Climbing (E) Glute Ham Raises 10x3 (PostWorkout) CrossOver Symmetry Recovery

Saturday 8am-Speed Intervals on the Bike at CFS or Running at Blair Athletics Track-TBA

Saturday 8am-Catch Up

Saturday 9am-CrossFit Kids & SuperYouth

Saturday 10am-Open Box

Sunday-CFS Endurance 9am Nepean River Run 7km