Advanced Group Weekly Overview

Monday-(A) M/E Back Squat  (B) 30min Amrap 5 Ring Dips, 10 C2Bar, 15 Air Squats, 20 Situps (C) In 2mins from B Max Bar Muscle Ups

Tuesday-(A) Power Clean Technique (B) 16min Amrap 10 KB Power Clean Right Arm 24/16kg, 10 Burpee Box Jumps 10 KB Power Clean Left Arm 24/16kg, 10 Burpee Box Jumps (C) 10RM Power Clean in 4mins

Wednesday-(A)  SSS 4 (B) Jerk Technique © 8min Amrap 10 SDHP 43/30kg, 15 KB Swings, 20 Push Jerks 43/30kg (D) 10RM Jerk in 4mins

Thursday-(A) Teams of 2-Unbroken Wallballs & Double Unders 50,40,30,20,10  © One Legged Squats AMRAP in 2mins

Friday-(A) M/E OHS  (B) In 4mins from last lift in A 10RM OHS © Immediately from B 12min Amrap 1 Rope Climb, 10 KB Snatch, 200m Run

Saturday 6am-No Session

Saturday 7am-Open Box Mobility

Saturday 8am-Beginner Intermediate Advanced "Helen"

Saturday 11am-Open Box 

Sunday 11am-Swim 1km, Row 2.5km or Run 5km
or
Sunday 11am-CrossFit Aphesis "Last One Standing 2014"