Week 24 Weekly Overview

Monday-(PreWorkout) CrossOver Symmetry Activation or Plyo (A) Gymnastic Skill-Butterfly Pull-ups/C2Bar (B) For Time-21,15,9 Hang Power Clean@55%1rm, KB Swings@32/24kg, Burpees (C) 3 Rep M/E Thruster (D) Front Squat 5x7 Across (E) 5x7 Glute Ham Raises (PostWorkout) CrossOver Symmetry Recovery 

Tuesday-(PreWorkout) CrossOver Symmetry Activation or Plyo (A) 5x1 DB Alternating Strict Press (B) For time-10 Rounds 10 T2Bar, 10 WallBalls 13/9kg (C) CFSE Long Intervals Row 5,4,3,2,1mins Work 1:1 Recover for Max Metres (D) 100 GHDHip Extensions (PostWorkout) CrossOver Symmetry Iron Scap 

                         

Wednesday-(PreWorkout) CrossOver Symmetry Activation or Plyo (A) Gymnastic Skill-Butterfly Pull-ups/C2Bar (B) For Time-21-15-9-15-21 Hang Power Snatch@55%1rm, C2Bar (C) 3 Rep M/E Hang Squat Snatch (D) Front Squat 7x5 Climbing (E) 7x5 Glute Ham Raises (PostWorkout) CrossOver Symmetry Recovery 

Thursday-(PreWorkout) CrossOver Symmetry Activation or Plyo (A) Opens Workout 14.3 Deadlifts&Box Jumps (B) CFSE Short Intervals Bike 2:30,2,1:30,1 Work 1:1 Recovery for Max Metres (D) 100 GHDSit Ups (PostWorkout) CrossOver Symmetry Iron Scap       

Friday-(PreWorkout) CrossOver Symmetry Activation or Plyo (A) Gymnastic Skill-Bar Muscle Up (B)  For Time-10.9.8.7.6.5.4.3.2.1 BodyWeight Bench Press, Bar Muscle Ups (C) 3 Rep M/E Split Jerk (D) Front Squat 10x3 Across (E) 10x3 Glute Ham Raises (PostWorkout) CrossOver Symmetry Recovery 

Saturday 8am-Catch Up

Saturday 9am-CrossFit Kids & SuperYouth

Saturday 10am-Open Box

Sunday-CFSE Crew 9km Bridge Run-Athletes Representing Tanya Bradbury, Bruce Bradbury, Ashley Costa