6am Crew midway through Clovis
Monday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) 6min Amrap-10 Power Snatch@50%, 10 Wallballs 9/6kg 10/9ft (B) M/E Hang Snatch in 15mins from A (C) Optional 2x10 Front Squats (PostWorkout Recovery) TBA by Coaches Including Iron Scap
Tuesday-(Mobility) TBA by Coaches (PreWorkout) TBA by coaches (A) M/E Overhead Walking Lunge 10m (B) For Time-1.2.3.4.5 Rope Climbs 15/12ft, 2.3.4.5.6 Box Jumps 36/30", Bar Muscle Ups 3.4.5.6.7 (PostWorkout Recovery) TBA by Coaches
Wednesday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) For Time-3 Rounds 4 Hang Cleans@80%, 25 HSPU (B) M/E Hang Clean in 15mins from A (C) Optional 2x10 Back Squats (D) Optional 2x10 GHDBack Extensions (PostWorkout Recovery) TBA by Coaches Including Iron Scap
Thursday-(Mobility) TBA by Coaches (PreWorkout) TBA by Coaches (A) In teams of 4-CrossFit HeroWOD Clovis (here for details about Clovis)-16km Run, thats Sixteen Kilometres, 150 Burpee Pull-ups. All athletes run at the same time and need to complete 32 laps of the block. The laps don't need to be divided evenly between athletes. Once the 32 laps(16km) is complete all athletes start on the burpee pull-ups until 150 are completed. (PostWorkout Recovery) TBA by Coaches
Friday-(Mobility) TBA by Coaches (PreWorkout) TBA by coaches (A) M/E Bench Row (B) For Time-5 Rounds 10 Ring Rows, 30 GHDSU (C) CFSE S.I Bike 60sec on 30 off for max cals (PostWorkout Recovery) TBA by Coaches
Saturday-8am Mobility Assessments with Michael
Saturday-8am Catch Up
Saturday-9am Olympic Lifting with Dan M
Saturday-10am Open Box
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