Weekly Overview CrossFit Opens Week 3

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
Monday-7:30pm CrossFit Opens Workout 16.2

Tuesday-(PreWorkout)  Banded Hip Extension, External Rotation & Ankles, Shoulder Flexion (A) 18min Amrap-20 Shoulder2Overhead 43/30kg, 1 Rope Climb Roof/15ft, 10 Front Rack Step Ups 43/30kg 20/16", 1 Rope Climb Roof/15ft (PostWorkout) Roll out Calves, Hip Flexors & Lats

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) 3 Rounds 5 OHS 70/45kg, 1 Ring Muscle Up + 10 Ring Dips (PostWorkout) Iron Scap

Thursday-(PreWorkout) Banded Ankle & Hip Internal Rotation, Shoulder Extension (A) In Teams of 2 4x4min  Amraps 1:1 Work Recovery Amrap 1 Run 800m then max reps Lateral Burpees over Teammate Amrap 2 Row 800m then max reps reverse burpees Amrap 3 Ski 800m then max reps Burpee over Teammate Amrap 4 Bike 800m then max rep burpees (PostWorkout) Roll out Hamstrings, Hip Flexors Quads & Calves

Friday-6am Catch Up
Friday-9:30am Catch Up
Friday-3:30pm CrossFit Opens Workout 16.3
Friday-4:30pm Super Youth CrossFit Opens Workout 16.3
Friday-5:30pm CrossFit Opens Workout 16.3
Friday-6:30pm CrossFit Opens Workout 16.3
Friday-7:30pm CrossFit Opens Workout 16.3

Saturday-7am CFSEndurance Crew POSE Technique Drills & Tempo Up to 5km
Saturday-8am until 10am CrossFit Opens Workout 16.3

Sunday-Active Recovery

Monday-6am CrossFit Opens Workout 16.3

Monday-9:30am CrossFit Opens Workout 16.3

Monday-3:30pm CrossFit Opens Workout 16.3

Monday-4:30pm Super Youth Catch Up

Monday-5:30pm CrossFit Opens Workout 16.3

Monday-6:30pm CrossFit Opens Workout 16.3