Weekly Overview CrossFit Opens Week 2

Sunday-Active Recovery

Monday-6am CrossFit Opens Workout 16.1

Monday-9:30am CrossFit Opens Workout 16.1

Monday-3:30pm CrossFit Opens Workout 16.1

Monday-4:30pm Super Youth Catch Up

Monday-5:30pm CrossFit Opens Workout 16.1

Monday-6:30pm CrossFit Opens Workout 16.1
Monday-7:30pm CrossFit Opens Workout 16.1

Tuesday-(PreWorkout) Banded Hip Extension, External Rotation & Ankles, Shoulder Flexion (A) 5x3min Amraps 1:1/3 Work Recovery Amrap 1 3mins Wallballs 1min Recovery Amrap 2 3mins Double Unders 1min Recovery Amrap 3 3mins T2Bar 1min Recovery Amrap 4 3mins Box Jumps 24/20" Amrap 5 3mins HSPU (PostWorkout) Roll out Hamstrings, Hip Flexors Quads & Calves

Wednesday-(PreWorkout) CrossOver Symmetry Activation or Plyo (Mobility) Clean & Jerk  or Snatch Prep (A) M/E Snatch or Clean&Jerk if successful at 95% or next progression (B) 5min Amrap Rounds 15 SDHP 43/30kg, 5 Ring Muscle Ups (PostWorkout) Iron Scap

Thursday-(PreWorkout)  Banded Ankle & Hip Internal Rotation, Shoulder Extension (A) POSE Drills (B) For Time-2 Rounds Row 1km, Run 1km, 50 Abmat Sit-ups (PostWorkout) Roll out Calves, Hip Flexors & Lats

Friday-6am Catch Up
Friday-9:30am Catch Up
Friday-3:30pm CrossFit Opens Workout 16.2
Friday-4:30pm Super Youth CrossFit Opens Workout 16.2
Friday-5:30pm CrossFit Opens Workout 16.2
Friday-6:30pm CrossFit Opens Workout 16.2
Friday-7:30pm CrossFit Opens Workout 16.2

Saturday-7am CFSEndurance Crew POSE Technique Drills & Long Intervals TBA
Saturday-8am until 10am Olympic CrossFit Opens Workout 16.2

Sunday-Active Recovery

Monday-6am CrossFit Opens Workout 16.2

Monday-9:30am CrossFit Opens Workout 16.2

Monday-3:30pm CrossFit Opens Workout 16.2

Monday-4:30pm Super Youth Catch Up

Monday-5:30pm CrossFit Opens Workout 16.2

Monday-6:30pm CrossFit Opens Workout 16.2