Monday-(PreWorkout) CrossOver Symmetry Activation or Plyo (A) Gymnastic Skill-Ring Muscle Ups (B) For Time-5 Rounds 15 Wallballs 13/9kg 10 Power Clean@50%1rm, 5/3 Ring Muscle Ups (15min Cap) (C) 1 Rep M/E Squat Clean (15min Cap) (D) Front Squat 5x7 Climbing (15min Cap) (E) 5x7 Glute Ham Raises (PostWorkout) CrossOver Symmetry Recovery
Tuesday-(PreWorkout) CrossOver Symmetry Activation or Plyo (A) 5x10m Front rack Walking Lunge for Max Weight (B) For time-6 Rounds 20 Split Jumps, 10 Burpees (C) CFSE Short Intervals 4 Rounds for Max Cals 1min Row 30sec Recovery 1min Ski 30sec Recovery (D) 4 Rounds 1min GHDHip Extensions 30sec Recovery 1min GHDSit Ups 30sec Recovery (PostWorkout) CrossOver Symmetry Iron Scap
Wednesday-(PreWorkout) CrossOver Symmetry Activation or Plyo (A) Gymnastic Skill-HSPU (B) For Time-4 Rounds 15 Box Jumps 24/20", 15 OHS@50%1rm, 15 HSPU (15min Cap) (C) 1 Rep M/E Back Rack Snatch Grip Split Jerk (15min Cap) (D) Front Squat 5x5 Climbing (15min Cap) (E) 5x5 Glute Ham Raises (PostWorkout) CrossOver Symmetry Recovery
Thursday-(PreWorkout) CrossOver Symmetry Activation or Plyo (A) Bench Press 5x5 Climbing (B) 3 Rounds 100 Double Unders, 15 Thursters@50%1rm, 10 Bar Muscle Ups or C2Bar (C) CFSE Tempo For Time-Bike 10km (D) 4 Rounds 1min GHDHip Extensions 30sec Recovery 1min GHDSit Ups 30sec Recovery (PostWorkout) CrossOver Symmetry Iron Scap
Friday-(PreWorkout) CrossOver Symmetry Activation or Plyo (A) Gymnastic Skill-T2Bar (B) For Time-7 Rounds 10 Power Snatch@50%1rm, 15 T2Bar (15min Cap) (C) 1 Rep M/E Snatch Balance (15min Cap) (D) Front Squat 5x3 Climbing (15min Cap) (E) 5x3 Glute Ham Raises (PostWorkout) CrossOver Symmetry Recovery
Saturday 7am-POSE Running and Drills Week 2 at Blair Athletics Track
Saturday 8am-CrossFit Endurance Long Intervals at Blair Athletics Track- Teams of 2 Relay Style for max metres-5,4,3,2,1mins each Athlete. Athlete A runs 5 then Athlete B until both have completed the 5,4,3,2,1
Saturday 8am-CrossFit Endurance Long Intervals at Blair Athletics Track- Teams of 2 Relay Style for max metres-5,4,3,2,1mins each Athlete. Athlete A runs 5 then Athlete B until both have completed the 5,4,3,2,1
Saturday 9am-CFS Touch Football Cup 10mins Each way, 5min Half Time
Saturday 10am-Open Box
Sunday-Recovery Day
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