Crossfit Moreton Bay Workouts nov 6th - 11th

Monday

Strength

Front Squat (• 5 sets of 5 reps at 80% of 1RM)

Core

6 rounds:
• 20 sec Flutter Kicks
• 10 sec Rest
• 20 sec KB static squat hold
• 10 sec Rest

Metcon (Time)

21-15-9
dumbell push press 20/10
dumbell snatch
1 arm DB lunge

Tuesday

Weightlifting

bar warm up 3 positons together 2-3 rounds

3 Postition Snatch (7 sets - start very light then build )

(pockets/above the knee/ground)

Metcon (Time)

For time:
• 400 m Run
• 30 Kettlebell Snatch (15 Right, 15 Left) 24/16
• 15 Chest-to-bar Pull-ups
• 400 m Run
• 15 Chest-to-bar Pull-ups
• 30 Kettlebell Snatch (15 Right, 15 Left) 24/16
• 400 m Run

Wednesday

Skill

3 x 5 strict pull ups - rest as needed between sets

Strength

Push Press (5 x 8 @ 60% of 1 RM)

Metcon (Time)

3 rounds for time
33 wall balls
22 push ups
11 T2B

Thursday

Weightlifting

Power Clean (5 x 3 @ 70-80% of 1 rm (not TnG))

Metcon (AMRAP - Rounds and Reps)

15 minute amrap
• 5 Power Cleans 60/42.5
• 5 Front Squats
• 5 Push Jerks
• 5 lateral burpee over bar

Friday

Strength

Front Rack Lunge (5 x 10 build to a heavy 10)

Metcon (AMRAP - Rounds and Reps)

20 min AMRAP:
• 50 Double Unders
• 40 AbMat Sit-ups
• 30 Kettlebell Swings 53/35#
• 20 calorie Row
• 10 Ring Dip

Saturday 

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