Crossfit Moreton Bay workouts oct 23rd -28th

Monday

Strength

approx 10 minutes on each

Shoulder Press (3 x 5 @ 50/60/70 1rm)

Back Squat (3 x 5 @ 50/60/70 1Rm)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65# 
Pull-ups

42.5/30kg
scale weight
scale jumping pull ups/band
8 minute cap

Tuesday

Weightlifting

10 min E2MOM:
• 5-4-3-2-1 Hang Snatch
From 0:00-2:00 complete 5 Hang Snatch (power or squat). Increase weight. From 2:00-4:00 complete 4 Hang Snatch (power or squat). start at approx. 40% and finish at 80-90%

Metcon (AMRAP - Rounds and Reps)

Conditioning
16 min AMRAP:
• 8 Overhead Lunges 50/35
• 8 Bar Facing Burpees
• 8 Power Snatches 50/35
• 8 Bar Facing Burpees

wednesday

core

5 rounds:
• 15 sec evil wheel roll
• 15 sec Rest
• 15 sec Hollow Body hold
• 15 sec Rest

then

3 sets 5 strict T2B or leg raises

For time:
• 800 m row
Then, 21-15-9 reps:
• box jumps
• Handstand Push-ups
-Dumbell snatch 20/15
Then:
• 800 m Run

Thursday

Weightlifting

Power Clean (5 x 3 60/70/80/80/80 (of 1RM) - 15 lifts total)

PAUSE CLEANS - 2 SECONDS JUST ABOVE KNEE
reset after each lift - not touch and go

Metcon (Time)

For time:
• 10 Squat Cleans 60/40
• 10 Toes-to-bar
• 8 Squat Cleans 75/50
• 10 Toes-to-bar
• 6 Squat Cleans 85/55
• 10 Toes-to-bar
• 4 Squat Cleans 95/60
• 10 Toes-to-bar
• 2 Squat Cleans 105/65
• 10 Toes-to-bar

Friday

Skill

10 minute EMOM
pick a gymnastic movement - pick a rep scheme and hold - max out on last set

Metcon (Time)

For time:
• 100 Double Unders
• 100 Wall Balls 20/14#
• 100 Double Unders
• 100 Kettlebell Swings 53/35#
• 100 Double Unders

Saturday 

PINK RIBBON FUNDRAISER DAY! - KICK OFF AT 7.30AM