Weekly Overview

Monday-(Mobility) TBA by Coaches  (PreWorkout) CrossOver Symmetry Activation or Plyo (A) Pressing Snatch Balance 3x5, Snatch Jumps from above knees 3x5, Scarecrows 3x5 (B) 7x3 Halting Snatch Deadlift 1", Above Knee, Power Position (C) Regional Event 1 Modified For time 11min Cap-10 Hang Snatch@70%1rm, 8 Hang Snatch@75%1rm, 6 Hang Snatch@80%1rm, 4 Hang Snatch@85%1rm, 2 Hang Snatch@90%1rm  (D) Optional CFSEndurance Short Interval-3 x 2mins Bike, 2mins Double Unders, 2min Recovery (PostWorkout) Iron Scap 

Tuesday-(Mobility) TBA by Coaches (A) Muscle Ups Progressions (B) Individual Event 2 Regional Nate 20min Cap 10 Rounds 4 Strict Muscle Ups, 7 Strict HSPU, 8 KB Snatches 32/24kg or CrossFit Hero WOD Nate-20min Amrap 2 Muscle Ups, 4 HSPU, 8 KB Swings 32/24kg 

Wednesday-(Mobility) TBA by Coaches  (A) Tall Clean 3x5, Clean Jumps from above knees 3x5, Frankenstein Squats 3x5 (B) Regional Event 3 For time-104 Wallballs 9/6kg 10ft, 52 Pull-ups 1min Recovery then Regional Event 4 Modified For time 4 Rounds-28 Alternating One Legged Squats or Air Squats, 15 Hang Power Cleans 52/36kg     

Thursday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) Split Press Front Rack 3x5, Jerk Jumps Front Rack 3x5, Tall Jerks Front Rack 3x5 (B) Regional Event 6 Modified For time-1000m Bike, 100ft Handstand Walk, 10 OHS@75%1rm, 500m Row, 50 Burpees, 5 OHS@75%1rm or (B) CFSEndurance Tempo-5km@Athletes Individual 10km Pace (PostWorkout) Iron Scap

Friday-(Mobility) TBA by Coaches (A) Regional Event 5 Modified For time 3 Rounds No Cap-400m Run, 40 GHDSU or Feet Anchored Abmat Sit-ups, 7 Deadlifts@85%1rm   

Saturday-7am CFSEndurance Long Interval-5 x 700m Runs with Hill E5MOT5M (Every 5mins)

Saturday-8am Mobility Assessments with Michael 
Saturday-8am Catch Up or Regional Event 6 from Thursday
Saturday-9am Olympic Lifting with Dan M
Saturday-10am Open Box or Regional Event 7 


Sunday-8am Active Recovery