Monday-(Mobility) TBA by Coaches (PreWorkout) TBA by Coaches (A) 1rm Front Squat (B) For Time-3 Rounds 30 Double KB Hang Power Snatch@2x16/12kg, 20 Double KB Front Rack Step Ups@24/20", 200m Farmers Carry (PostWorkout Recovery) TBA by Coaches
Tuesday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) Bar Muscle-up Progressions or M/E Bench Row (B) For Time-5 Rounds 5 Bar Muscle Ups, 10 OHS@50% (C) Optional Tabata GHDSU or Feet Anchored Abmat Sit-Ups@24/16kg, Reverse Superman Rocks & Hollow Rocks (PostWorkout Recovery) TBA by Coaches including Iron Scap
Wednesday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) Strict HSPU Progressions or EMOTM x 10 Strict HSPU Athletes Choice (B) CFSE Sprint Intervals-10 Rounds 30 Seconds Max Thrusters@43/30kg, 30 Second Recovery, 30 Second Max Box Jumps@24/20", 30 Second Recovery (PostWorkout Recovery) TBA by Coaches including Iron Scap
Thursday-(Mobility) TBA by Coaches (PreWorkout) TBA by Coaches (A) POSE Running Technique&Drills (B) CrossFit.com WOD-For Time 30 Wallballs@13/9kg, Run 1.6km, 30 Wallballs@13/9kg (PostWorkout Recovery) TBA by Coaches
Friday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) CrossFit Opens Workout 16.2-In 4mins Complete 25 T2Bar, 50 Double Unders, 15 Squat Cleans@61/38kg, If Successful before 4min Cap Complete 25 T2Bar, 50 Double Unders, 13 Squat Cleans@84/52kg. If successful within the 8min mark move onto the next round of T2Bar, Double Unders then the Cleans as follows. 11@102/65, 9@124/79kg, 7@142/93kg (PostWorkout Recovery) TBA by Coaches
Saturday 7am-CFSEndurance TBA
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