Crosssfit Moreton Bay Workouts nov 13th- 19th

Monday

Gymnastics

Chest-To-Bar Pull-ups (1 min CTB pull ups 1 min rest 1 min CTB pull up)

this is a CTB or pull up capacity test. you may do as many sets as you need over the 1 minutes.
record TOTAL reps

Metcon (AMRAP - Rounds and Reps)

10 min AMRAP:
• 5 Squat Snatch 50/35
• 15 Box Jumps 24/20”

Finisher

2 minutes
1 push up
1 shuttle sprint (2x5)

2 push up

1 shuttle sprint  

increase 1 push up per round  

Tuesday

core

3 rounds:
• 20 sec Flutter Kicks
• 20 sec Rest
• 20 sec Plank on Elbows
• 20 sec Rest
• 20 sec Hollow Rocks
• 20 sec Rest

Metcon (AMRAP - Reps)

fight gone bad TABATA style - 20 minutes
8 rounds per station 20 on 10 off -
wall balls 9/6
dumbbell snatch 20/15
shoulder to OH 40/30
KB swings 24/16
row for cals

Wednesday

Weightlifting

Back Squat (5 x 3 @ 90% of 1 RM)

Metcon (AMRAP - Rounds and Reps)

15 minute AMRAP
30 double unders
15 power cleans 50/35
30 double unders
15 T2B

Thursday

METCON thursday

Metcon (Time)

5 rounds
10 cal row
8 HSPU
3 muscle ups
1 minute rest

Metcon (AMRAP - Reps)

7 minute AMRAP
3 thruster 42.5/30
3 bar facing burpee
6 thruster
6 bar facing burpee
*incease each by 3 every round

Friday

Strength

max T2B are to be started within 30 second of  max  push press

Push Press (8 minutes to find a 1RM)

Toes-To-Bar (max T2B)

Metcon

todays workout is on a 17 minute clock 0-10 minute perform run - any time left over is rest @ 10 minute mark start 7 minute AMRAP

1-Mile Run (Time)

Max Effort 1-Mile Run

10 minute cap

Metcon (AMRAP - Reps)

7 minute box facing burpee
7 deadlift EMOM (start with DL) 100/70

score is burpees

Saturday 

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