Crossfit Moreton Bay workouts oct 16-22

Monday

Skill

Metcon (No Measure)

10 minutes HS walk practice
or
5 x 10m HS walk

Metcon (Time)

30/25cal row/ride
30 push up
30 goblet squats 32/24
30 push up
30/25 cal row/ride
30 push up
30 goblet squats 32/24
30 push up
30/25 cal row/ride

Tuesday

Weightlifting

Thruster (find a max 5rm thruster)

Metcon (Time)

15 C&J 85/65
then 2 rounds
15 T2B
15 CtB
then
15 C&J

wednesday

Weightlifting

Shoulder Press (find a 10rm strict press)

1 set with bar
then 3 work sets
on set 5 go for 10rm

Metcon

rest 3 minutes between metcons

Metcon (AMRAP - Rounds and Reps)

7 minute amrap
10 box jumps 24/20
15 shoulder to OH 42.5/30

Metcon (AMRAP - Rounds and Reps)

7 minute amrap
3 bar muscle ups
10 power snatch 42.5/30

Thursday

Weightlifting

squat clean and 3 front sqauts (5 sets of 5)

5 x5 @ 80 of 1 RM squatclean

Metcon (AMRAP - Reps)

on 2 minute clock
200 run
med ball cleans
then 1 minute rest
on 2 minute clock
200 run
sit ups
then 1 minute rest
on 2 minute clock
200 run
KB snatch 24/16 - 5 side
then 1 minute rest
200 run
wall balls

Friday

Weightlifting

Metcon (AMRAP - Reps)

7 rounds
6 bench press @ 60-70% 1rm
6 strict chin ups (palms facing)
rest 1 minute

these are a super set.
scale % and negative chin ups

Metcon

crossfit team series event 5 (AMRAP - Rounds and Reps)

Complete as many reps as possible in 10 minutes of:
3 synchronized burpee box jump-overs
3 synchronized deadlifts
6 synchronized burpee box jump-overs
6 synchronized deadlifts
9 synchronized burpee box jump-overs
9 synchronized deadlifts
Etc., adding 3 reps to each exercise every round.

Men use a 24-in. box, 225-lb. deadlift
Women use a 20-in. box, 155-lb. deadlift

Saturday 

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