Weekly Results

Monday-(Mobility) TBA by Coaches

(PreWorkout) TBA by coaches  (A) M/E Front Rack Lunge Stepping Backwards 10 Steps (B) For time 5 Rounds-15 Back Rack Lunge Stepping Forwards@HPCWeight, 20 Hang Power Cleans@30%1rm, 10 C2Bar (PostWorkout Recovery) TBA by Coaches

Tuesday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) Front Rack Split Press 3x5, Front Rack Jumps 3x5, Tall Jerks 3x5 (B) Split Jerk 7x3 (A) CFSEndurance Short Intervals-6x3min Amraps 1min Recovery Run 400m In remaining time max thrusters@61/43kg  (PostWorkout Recovery) TBA by Coaches

Wednesday-(Mobility) TBA by Coaches  (PreWorkout) TBA by coaches (A) Sots Press 3x5, Below knee Clean Jumps 3x5 or Bar Muscle Up Progressions (B) 7x3 1 3 Position Halting Clean Deadlift, 1 Clean Deadlift, 1 Clean Deadlift with Jump (C) For time 21-15-9-Bar Muscle Ups, Kipping HSPU (D) Optional M/E Front Squat (PostWorkout Recovery) TBA by Coaches  

Thursday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) M/E Bench Press (B) For time Individually or in Teams of 2-CrossFit Hero WOD Severin-50 Strict Pull-ups, 100 Strict Push-ups, 5km Run or CFSEndurance Tempo@Athletes 10km Run Pace Run 8km (PostWorkout) CrossOver Symmetry Iron Scap 

Friday-(Mobility) TBA by Coaches  (PreWorkout) CrossOver Symmetry Activation or Plyo (A) Behind the Neck Snatch Grip Heaving Snatch Balance 3x5, Below knee Snatch Jumps 3x5 (B) 7x3 Hang Snatch from Power Position (C) For time-50.40.30.20.10 Wallballs 9/6kg 11/10ft, 100.80.60.40.20 Double Unders (D) OptionalM/E Snatch Balance (E) Optional M/E Overhead Squat (PostWorkout Recovery) TBA by Coaches  

Saturday-7am CFSEndurance Long Intervals-TBA 

 

Saturday-8am Mobility Assessments with Michael 
Saturday-8am Catch Up

Saturday-9am Olympic Lifting with Dan M

Saturday-10am Open Box

Sunday-Active Recovery