Crossfit Moreton Bay workouts 2nd oct - 7th oct

Monday-public holiday

hero wod

tuesday

Strength

Shoulder Press (5.5.3.3.1.1.)

build to a heavy 1 over the 6 sets

Metcon (AMRAP - Reps)

15 minute AMRAP
200 run - reverse direction
20 box jumps 24/20
200 run
20 push up
200 run
20 pull ups
200 run
20 T2B
200 run
20 burpee

wednesday

Skill

5 minute EMOM
3-5 strict weighted pull up (at 50% of 1 pm weighted pull ups)
5 minutes EMOM
5-8 kipping butterfly pull up

Metcon (AMRAP - Rounds and Reps)

6 minute AMRAP
10 wall ball
20 double unders

Thursday

Metcon (AMRAP - Reps)

3 rounds
1. 16/18 cal row
2. 13 hang snatch 42.5/30
3. sled push 60/40
4. 13/15 cal bike
5. 4 bar mup
6. 13 shoulder to OH
7. 13 med ball cleans

Friday

The Other Total

Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)

Saturday - partner WOD

Black out Saturday - wod released via wodify 8pm Friday night