Crossfit Moreon Bay workouts oct 30th-nov 4th

Monday

Strength

Back Squat (5 sets of 5 reps at 80% of 1 rm)

3 to 4 sets to warm up then 5 working sets

Metcon (Time)

5 rounds for time:
• 200 m Row or 12 cal ride
• 10 strict pull up

scale
banded pull ups or ring rows
14 minute cap

Tuesday

Weightlifting

10 min E2MOM:
• 3 Power Cleans
• 3 Push Jerks
Increase weight to finish heavy. can be TnG
so might be 50/60/65/70/75 of push jerk

Metcon (AMRAP - Rounds and Reps)

12 min AMRAP:
• 3 Bar Muscle Ups
• 6 Power Snatch 42.5/30
• 9 Overhead Squats 42.5/30

wednesday

Strength

2 movements (DL and ST2B to be super setted every 2 minutes - so on GO  you will do 5 ST2B then 3 DL then rest to 2 minute mark  etc etc

Strict Toes-To-Bar (5 x 5 )

Deadlift (5x 3 @ 60%/70%/75% /75%/75%)

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 reps for time:
• Dumbbell Thrusters 20/15
• Burpees

Thursday

Skill

if less than 10 kipping HSPU
10 minute EMOM - 3-5 HSPU

if more than 10 kipping HSPU
2 minute max HSPU
rest 2 min
1.30 max HSPU
rest 1.30
1 min max HSPU
rest 1 min
30 sec MAX STRICT HSPU

Metcon (Time)

2 rounds
400 run
20 bar over burpee
12 squat cleans 52/35

Friday

Weightlifting

Power Snatch (6 sets of 2 reps @ 50/60/70/80/90/90)

Metcon (Time)

3 rounds for time:
• 10 Power Cleans 70/45
• 100 Double Unders
• 30 box jumps

Saturday 

black out Saturday - WOD RELEASED FRIDAY NIGHT