Friday, October 14, 2016

Weekly Overview 17th to 23rd...Note Box Closed Saturday the 22nd

Monday-(Mobility) TBA by Coaches  (PreWorkout) CrossOver Symmetry Activation or Plyo (A) EMOTM for 9mins 1 Squat Snatch@85%1rm (A) For Time-3 Rounds 30 OHS@40%, 10 Ring Muscle Ups (15min Cap) (C) Optional 5rm Overhead Squat (D) Optional 5x3 GHDSU (PostWorkout Recovery)  TBA by Coaches Including Iron Scap

Tuesday-(Mobility) TBA by Coaches (PreWorkout) TBA by Coaches (A) M/E Double KB Front Rack Walking Lunge 20m (B) CFSEndurance Tempo. CrossFit.Com WOD 20min Amrap 100 Double Unders, 100 Walking Lunge Steps (PostWorkout Recovery) TBA by Coaches

Wednesday-(Mobility) TBA by Coaches  (PreWorkout) CrossOver Symmetry Activation or Plyo (A) EMOTM for 9mins 1 Clean&Jerk@85%1rm (A) For Time-3 Rounds 20 Front Squats@50%, Run 400m (15min Cap) (PostWorkout Recovery)  TBA by Coaches Including Iron Scap 

Thursday-(Mobility) TBA by Coaches  (PreWorkout) TBA by Coaches (A) CFSEndurance S.I "The Chief" 5 Rounds for Max Reps in 3mins 1min Recovery Between Rounds-3 Power Cleans 61/43kg, 6 Push-Ups, 9 Air Squats (PostWorkout Recovery)  TBA by Coaches

Friday-(Mobility) TBA by Coaches  (PreWorkout) CrossOver Symmetry Activation or Plyo (A) M/E Strict Press (B) For Time-10.9.8.7.6.5.4.3.2.1 Strict HSPU, C2Bar, T2Bar (C) Optional CFSEndurance L.I  In 5mins Ski 1km in remaining time Max GHDHE (D) Optional CFSGymnastics Tabata Hollow Holds & Superman Holds (PostWorkout Recovery)  TBA by Coaches Including Iron Scap 

Saturday Box Closed

Sunday-Active Recovery

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