Crossfit Moreton Bay workouts 27th-2nd

Monday

weightlifting

every 90 second X 7
1 pause hang clean and 1 hang clean
*3 second pause at bottom of squat
set 1 - 55% - of 1RM clean
set 2 - 60%
set 3 -65%
set 4 - 70 %
set 5,6,7 - build if feel good (MAX 85%)

Metcon (AMRAP - Rounds and Reps)

8 minute amrap
18 wall ball
12 box jumps

Tuesday

Gymnastics

HSPU - rest as needed between sets
3 rounds - strict or kipping - 15 minutes
10 HSPU
7 HSPU
5 HSPU
2 min rest

Metcon

mixed feelings (Time)

on the 4 minute x 5
12 T2B
16 Deadlift 60/42.5
12/9 cal row or ride
rest
score is slowest time!

Wednesday

accessory work

0-5 minute
5 strict pull ups
5 evil wheel roll out
5-10 minute
20 sec ring l- sit  or ring support hold
15 ab mat sit up
10-15 minute
5m HSwalk
3 ring muscle up

scale movements as needed

Metcon

walking dead legs V2
For time:
• 100 Double Unders
• 50 Walking Lunges
• 25 front squats 80/60
• 100 Double Unders
• 25 front squats 80/60
• 50 Walking Lunges
• 100 Double Unders

Thursday

Strength

Back Squat (5 x 10 - build to a heavy 10)

Metcon (AMRAP - Rounds and Reps)

15 min AMRAP
10 thrusters 60/42.5
400 run
12 CTB pull ups

Friday

Weightlifting

Clean and Jerk (10 minutes to perform 5 C&J - max lift @ 75%)

Squat Snatch (10 minutes to perform 5 snatch - max lift 75%)

Metcon

buy in 3 turkish get ups per side then
5 rounds
20 air squats
15 KB swings 24/16
buy out 3 turkish get ups per side

Saturday 

CROSSFIT LIFT OFF WEIGHTLIFTING COMP!