CrossFit St Marys: Weekly Results

Kieran Sadlers Farewell Workout

Monday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) Sots Press 3x5, Above knee Clean Jumps 3x5, Scarecrow drill 3x5 or Muscle Up Progressions (B) 7x3 Halting Clean Deadlift 1", Above Knee, Power Position (C) For time 6 rounds-6 Double KB Hang Power Clean&Push Jerk@50%1rm, 6 Ring Muscle Ups (D) Optional Back Squats 5x3 (E) Optional GHRaises Weighted 5x3 (PostWorkout) CrossOver Symmetry Iron Scap

Tuesday-(Mobility) TBA by Coaches (A) For time Individually or in Teams of 2-CrossFit Hero WOD Small-3 Rounds 1000m Row, 50 Burpees, 50 Box Jumps 24/20", 800m Row or Row or Run 7km (PostWorkout Recovery) TBA by Coaches

Wednesday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) Behind the Neck Snatch Grip Pressing Snatch Balance 3x5, Above knee Snatch Jumps 3x5, Scarecrow drill 3x5 (B) 7x3 Halting Snatch Deadlift 1", Above Knee, Power Position (C) Athletes Choice For time 21.15.9 or 15.12.9.6.3-Hang Snatch@40%1rm, OHS same weight as Snatch (D) Optional Overhead Squats 3x5 (E) Optional GHDSU Weighted 3x5 (PostWorkout Recovery) CrossOver Symmetry Recovery

Thursday-(Mobility) TBA by Coaches (A) M/E Back Rack Step Ups@16" 10 Steps (B) For time 3 Rounds-20 Front Rack Step Ups@20" 43/30kg, 20 T2Bar, Weighted Feet Anchored Abmat Sit-ups or GHDSU (C) Optional CFSEndurance Long Interval-Step up@24" 10.20.30.40.50 Ski 10.20.30.40.50 Cals 1:1 work recovery (PostWorkout Recovery) TBA by Coaches

Friday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) M/E Strict Press (B) For Time-24 Push Press@70%1rm, 240 Double Unders, 24 Deficit HSPU@2" (PostWorkout) CrossOver Symmetry Iron Scap