Crossfit Moreton Bay workouts oct 9th - 14th

Monday

Weightlifting

Back Squat (3 x 10 - then max reps @ 70% of final 10)

start at 50-60% of 1 rm and build over 3 sets

Metcon (AMRAP - Rounds and Reps)

20 minute AMRAP
10 hang snatch 50/35
15 box jump over
20 sit ups
*every 4 minutes 50 double unders (dont start with DUBS)

tuesday

Metcon (6 Rounds for reps)

3 sets max pushups - rest 1 minute between sets
3 sets max ring dips - rest 1 minute between sets

Metcon (Time)

30/20 cal ride/row
50 kb swings 24/16
30 DL 90/60
400 run
15 DL 90/60
400 run

wednesday

Metcon

2017 team series event event 8 (Time)

For time:
Partner 1 completes:
  1,000-m row
  50 thrusters
  30 chest-to-bar pull-ups
Then, Partner 2 completes:
  1,000-m row
  50 thrusters
  30 chest-to-bar pull-ups
Men use 45-lb. barbell
Women use 35-lb. barbell

Finisher

30 T2B for time

Thursday

Weightlifting

squat snatch and 2 OHS (build to a heavy - NO MISSES)

build over 14 minutes lifting every 2 minutes

Metcon (AMRAP - Rounds and Reps)

4 minute AMRAP
3 burpee
6 Jumping lunges
9 air squats

Friday

Weightlifting

1 arm dumbell push press (3 x 10)

3 sets 10 (each arm) AHAP - cannot put dumbbell downMetcon

Metcon (AMRAP - Reps)

3 rounds
every 5 minutes
4 minutes work
400 run
12 front squat 80/60
Balance time HSPU
1 min rest

Saturday 

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