Crossfit Moreton bay workouts November 20th - 25th

Monday

Metcon

today metcons run continuously. 6 minutes each section including rest
any time left on row or burpee is rest - ie finish row in 52 second have 8 second rest before starting burpee etc.....

Metcon (AMRAP - Reps)

20/18 cal row - 1 min
12 car over burpee - 1 minute
max clean and jerk 50/35 - 1 minute
rest 3 minute

C&J is score

Metcon (AMRAP - Reps)

20/18 cal row - 1 min
12 car over burpee - 1 minute
max OH squat 50/35
rest 3 minute

score is OHS

Metcon (AMRAP - Reps)

20/18 cal row - 1 min
12 car over burpee - 1 minute
max snatch 50/35
rest 3 minute

Metcon (AMRAP - Reps)

20/18 cal row - 1 min
12 car over burpee - 1 minute
max front squat 50/35
rest 3 minute

squat is score

Tuesday

Weightlifting

Clean and Jerk (12 min EMOM - finish AHAP )

2-3 minutes to warm up then build over the 12 minutes - power or squat clean acceptable satrt around 50-60%

Metcon

3 rounds for time:
• 200 m run
• 20 Toes to Bar
• 20 Dumbbell Snatch 22/15

Finisher

max push ups 1 minute

Wednesday

Strength

Overhead Squat (5 x 3 @80 )

Metcon

10 rounds
30 double unders
10 wall balls
10 KB swings 24/16

20 minute cap
this is a repeat of 27/10 with a different rep scheme. see how it affects your time.

Thursday

Weightlifting

Push Jerk (build to a heavy double over 14 minutes)

Metcon

For time:
• 5-4-3-2-1 Rope Climb 15’
• 10-8-6-4-2 Clean & Jerks 60/42.5
• 200 m Run

Friday

Metcon

10 minutes on each station - 30 seconds to move from station to station

Metcon (Calories)

minute 1 - 14 cal
minute 2 - 18 cal
minute 3 - 22 cal
minute 4 - rest
minute 5 - 14 cal
minute 6 - 18 cal
minute 7 - 22 cal
rest until 10 minute mark

Metcon (Distance)

5 rounds max distance sled push 40 kg
30 sec on 1.30 off

18m is one length - this is a sprint every 30 second of work!

Metcon (AMRAP - Reps)

8 minute AMRAP - rest 2 minutes
100m shuttle sprint - 50m up and back
10 push ups
10 air squats

shuttle is worth 2 reps

Metcon (AMRAP - Reps)

8 minute AMRAP
1 minute bike for cal
1 minute sit up

Saturday 

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