Week 27 Weekly Overview

Monday-(PreWorkout) CrossOver Symmetry Activation or Plyo (A) Gymnastic Skill-HSPU (B) For Time-3 Rounds-530m Run, 20 HSPU, 15 Hang Cleans@50%1rm (C) 1 Rep M/E Split Jerk (D) Back Squat 5x7 Climbing (E) Glute Ham Raises 5x7 (PostWorkout) CrossOver Symmetry Recovery 

Tuesday-(PreWorkout) CrossOver Symmetry Activation or Plyo (A) Sumo Deadlifts 5x5 Climbing (B) For time-5 Rounds 10 Deadlifts@50%1rm, 15 Wallballs 13/9kg 10/9ft, 20KB Swings 24/16kg (C) CFS Endurance Short Intervals Bike 20sec, D/U 40sec, recover 20sec x 6 (PostWorkout) CrossOver Symmetry Iron Scap  

                         

Wednesday-(PreWorkout) CrossOver Symmetry Activation or Plyo (A) Gymnastic Skill-T2Bars & C2Bars (B) For Time-10.9.8.7.6.5.4.3.2.1 Push Press@50%1rm, T2Bar, C2Bar (C) 1 Rep M/E Thruster (D) Back Squat 5x5 Climbing (E) Glute Ham Raises 5x5 (PostWorkout) CrossOver Symmetry Iron Scap Recovery

Thursday-(PreWorkout) CrossOver Symmetry Activation or Plyo (A) 5x5 Strict Press with Barbell Climbing (B) For Time-15 Burpee Muscle Ups, 30 Burpees, 15 Burpee Muscle Ups (C) CFS Endurance Tempo Ski 100 Cals, Row 100Cals for time (D) For Time-50 GHDHE & 50 GHD Sit Ups  (PostWorkout) CrossOver Symmetry Iron Scap     

Friday-(PreWorkout) CrossOver Symmetry Activation or Plyo (A) Gymnastic Skill-Ring Muscle Ups (B) For Time-15-12-9-6-3-6-9-12-15 Hang Snatch@50%1rm, Box Jumps 24/20" (C) 1 rep M/E Hang Snatch (D) Back Squat 5x3 Climbing (E) Glute Ham Raises 5x3 (PostWorkout) CrossOver Symmetry Recovery

Saturday 7am-POSE Running and Drills at Blair Athletics Track Week 3

Saturday 8am-CrossFit Endurance Power Transition Intervals. For Total Time- 10x100m Sprints Every 3mins

Saturday 10am-Open Box

Sunday 10am-Males Swim Technique at Penrith Pools