Brendan Snatching 85kg with Mitch watching on at Last 1 Standing
Monday-(Mobility) TBA by Coaches (PreWorkout) TBA by Coaches (A) OLS Progressions or EMOTM x 10 Snap 2 Hollows (B) For Time-50 Step Up&Overs@24/20", 50C2Bar, 50 Burpee Box Jump Overs@24/20", 50 OLS (PostWorkout Recovery) TBA by Coaches
Tuesday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) DB Squat Snatch Technique and Practice (B) For Time-12.9.6 each side Single Arm DB PowerSnatch, OHS, Thruster @22.5/15kg (12min Cap) (C) Optional Weighted GHDSU or Weighted Feet Anchored Abmat Sit-ups EMOTM x 10 Athletes Choice Weight&Reps (PostWorkout Recovery) TBA by Coaches including Iron Scap
Wednesday-(Mobility) TBA by Coaches (PreWorkout) TBA by Coaches (A) Double Unders or Triple Unders Practice (B) CFSEndurance Short Intervals 6x2min on 1min off. Run 400m then max double unders in remaining time (PostWorkout Recovery) TBA by Coaches
Thursday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) M/E Bench Press (B) 10.8.6.4.2 DB Bench Press@70% of A, 5.4.3.2.1 Rope Climbs 15/12ft (C) Optional CFSEndurance Time Trial Ski 2km (PostWorkout Recovery) TBA by Coaches including Iron Scap
Friday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) Ring Muscle Up Progressions (B) CrossFit Opens Workout 14.4 14min 60Cal Row, 50 T2Bar, 40 Wallballs 9/6kg 10/9ft, 30 Power Cleans 61/43kg, 20 Ring Muscle Ups (PostWorkout Recovery) TBA by Coaches
Saturday 7am-CFSEndurance Long Intervals TBA
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