Week 28 Weekly Overview

Monday-(PreWorkout) CrossOver Symmetry Activation or Plyo (A) Gymnastic Skill-HSPU (B) For Time (30min Cap B&C)-3.6.9.12.15.12.9.6.3 Squat Snatch@50%1rm, HSPU (C) 1 Rep M/E Squat Snatch (D) Front Squat 5x7 Climbing (15min Cap) (E) 5x7 Glute Ham Raises (PostWorkout) CrossOver Symmetry Recovery 

Tuesday-(PreWorkout) CrossOver Symmetry Activation or Plyo (A) 5x10 Climbing Front rack Double DB Step Ups@20"(B) For time-5 Rounds 5/3 Bar Muscle Ups, 10 Double KB Step Ups@2x24/16kg & 24/20"Box, 50 Double Unders (C) CFSE Short Intervals Bike 10 Rounds for Max Cals 40sec Work 20sec Recovery  (PostWorkout) CrossOver Symmetry Iron Scap 

                         

Wednesday-(PreWorkout) CrossOver Symmetry Activation or Plyo (A) Gymnastic Skill-Ring Dip (B) For Time (30min Cap B&C)-5 Rounds 20 Box Jumps 24/20", 15 Ring Dips,10 Squat Cleans@50%1rm (C) 1 Rep M/E Hang Squat Clean (D) Front Squat 5x5 Climbing (15min Cap) (E) 5x5 Glute Ham Raises (PostWorkout) CrossOver Symmetry Recovery 

Thursday-(PreWorkout) CrossOver Symmetry Activation or Plyo (A) Dumbbell Bench Press 5x5 Climbing, Single Arm Bent Over Row 5x5 Climbing (B) For Time 50 Pull-ups, 50 Strict Push-ups, 40 TBA, 30 Pull-ups, 30 Strict Push-ups, 20 TBA, 10 Pull-ups, 10 Strict Push-ups (C) CFSE Tempo For Time Capitals Unbroken Challenge Event 6-1km Row, 100 Double Unders, 1.6km Run, 100 Double Unders, 1km Row  (PostWorkout) CrossOver Symmetry Iron Scap       

Friday-(PreWorkout) CrossOver Symmetry Activation or Plyo (A) Gymnastic Skill-Anything on the Rings, Inverts, Muscle Ups (B)  For Time (30min Cap B&C)-21.18.15.12.9.6.3 Push Jerks@50%1rm, TTRings (C) 1 Rep M/E Split Jerk (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 3 at Blair Athletics Track

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

Saturday 10am-Open Box

Sunday 10am-Week 2 Swim Technique at Penrith Pools