Beck Pendlebury CFSEndurance Athlete with her sliver medal in the 1000m & 500m Indoor Rowing Championships and Gold in the 1min Rip
Monday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) CrossFit Teams Series Event 1 21.15.9-Burpee Over Bar, OHS 43/30kg, C2Bar (B) CrossFit Team Series Event 4 M/E Hang Power Clean in 10mins (PostWorkout Recovery) TBA by Coaches
Tuesday-(Mobility) TBA by Coaches (PreWorkout) TBA by coaches (A) M/E Front Rack Step Up@20" 20 Steps (B) CFSEnduarance Short Intervals 6x2:30mins 1min Recovery Between-In 2:30mins Run 400m in remaining time rounds 1,3,5 Wallballs 9/6kg 10/9ft, rounds 2,4,6 Toes Through Rings (PostWorkout Recovery) TBA by Coaches
Wednesday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) For Time-5 Rounds 15 Double KB Power Snatch@2x24/16kg, 10 HSPU@4" Deficit, 5 Box Jumps 30/24" (B) M/E 1 Power Snatch + 1 Squat Snatch in 10mins from A (C) Optional 2rm Overhead Squat (D) Optional 2x10 GHDSit Ups (PostWorkout Recovery) TBA by Coaches Including Iron Scap
Thursday-(Mobility) TBA by Coaches (PreWorkout) TBA by Coaches (A) Strongman/Strongwoman-TBA (PostWorkout Recovery) TBA by Coaches
Friday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) For Time-25 Bar Muscle Ups 50 Ground2Shoulder2Overhead@40%, 25 Bar Muscle Ups (B) M/E 1 Push Press + 1 Push Jerk in 10mins from A (C) Optional 1x20 Back Squat (D) Optional 1x20 GHDSit Ups (PostWorkout Recovery) TBA by Coaches Including Iron Scap
Saturday-7am CFSEndurance-Individually Row, Bike or Ski 21.1km
Saturday-8am Mobility Assessments with Michael
Saturday-8am Catch Up
Saturday-8am Catch Up
Saturday-9am Olympic Lifting with Dan M
Saturday-10am Open Box
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