Week 25 Weekly Overview

Monday-(PreWorkout) CrossOver Symmetry Activation or Plyo (A) Gymnastic Skill-Muscle Up (B) For Time-3 Rounds-400m Run, 10 Squat Snatch@55%1rm, 5/3 Ring Muscle Ups (C) 1 Rep M/E Squat Snatch (D) Back Squat 5x7 Across (E) Glute Ham Raises 5x7 (PostWorkout) CrossOver Symmetry Recovery 

Tuesday-(PreWorkout) CrossOver Symmetry Activation or Plyo (A) 5x10 Step Ups@12"Box for Max Weight over 5 sets (B) For time-3 Rounds 10 Double KB Front Rack Step Ups@20" with 2x24/16kg, 20 Abmat Sit Ups with WallBall, 30 Wallballs 13/9kg 10/9ft (C) CFS Endurance Long Intervals Bike 2mins Skip 1min Recover 3mins x 5 for Max Cals & D/U (D) 100 GHD Hip Extensions (PostWorkout) CrossOver Symmetry Iron Scap  

                         

Wednesday-(PreWorkout) CrossOver Symmetry Activation or Plyo (A) Gymnastic Skill-HSPU's (B) For Time-6 Rounds 10 HSPU, 5 Squat Cleans@55%1rm, 200m Run (C) 1 Rep M/E Hang Squat Clean (D) Back Squat 7x5 Climbing (E) Glute Ham Raises 7x5 (PostWorkout) CrossOver Symmetry Iron Scap Recovery

Thursday-(PreWorkout) CrossOver Symmetry Activation or Plyo (A) 5x5 Strict Press with Barbell (B) For Time-3 Rounds 10 Double DB Push Press@55%1rm, 25 Box Jump Over 24/20", 75 Double Unders (C) CFS Endurance Tempo Row 5km for time (D) 100 GHD Sit Ups  (PostWorkout) CrossOver Symmetry Iron Scap     

Friday-(PreWorkout) CrossOver Symmetry Activation or Plyo (A) Gymnastic Skill-Handstand Walk (B) For Time-5 Rounds 20m Handstand Walk, 15ft Rope Climb, 10 Ring Dips, 5 Atlas Stone Ground2Shoulder 78/43kg (C) From Racks 1 rep M/E Split Jerk (D) Back Squat 10x3 Across (E) Glute Ham Raises 10x3 (PostWorkout) CrossOver Symmetry Recovery

Saturday 7am-Introductory to POSE Running and Drills at Blair Athletics Track

Saturday 8am-CrossFit Endurance Short Intervals at Blair Athletics Track-Run 400m Every 2mins 30sec x 3, Recover a Full 3mins then Run 300m Every 2mins x 3, Recover a Full 3mins then Run 200m Every 1min 30sec x 3

Saturday 10am-Open Box

Sunday-Recovery Day