Crossfit moreton Bay workouts dec 4th-9th

Monday

Weightlifting

Snatch (10 minutes for 1 rep max!)

Clean and Jerk (10 minute for 1 rep max)

crossfit liftoff 2017 workout (AMRAP - Rounds and Reps)

13 minute amrap
25 pull-ups
50-calorie row
100 overhead squats 20kg bar
50 box jumps 24/20
25 pull-ups

Tuesday

rest 5 minutes between metcons

Metcon (AMRAP - Reps)

8 minute amrap
1 bar muscle up
10 wall ball 9/6
2 bar muscle up
10 wall ball
etc etc etc

scale
CTB/pull up/ring row

Metcon (Time)

4 x 400 run
on 3 minute

record SLOWEST time today - fastest time in comments

Wednesday

Metcon

BLUED UP (Time)

5 rounds
10 power cleans 50/35
10 bar facing burpee

Strength

to be perfomed as superset - rest as needed between sets
lifting to be done AFTER metcon

Push Press (5 x 5 push press @ 80)

5 x 5 strict pull ups

scale as appropriate

Thursday

Metcon (AMRAP - Rounds)

3 rounds
1 minute each station
1. 15 wall balls
2. 8 deadlifts 100/70
3. 200 run
4. 12 OH DB sqaut 20/15 (1 arm)
5. 18/16 cal row
6. 10 T2B
7. 18/16 cal ride
8. rest

Friday

Gymnastics

Metcon (AMRAP - Rounds)

10 minute EMOM
gymnastics - pick a weakness to work on

Metcon (Time)

3 rounds for time:
10 hang snatch 50/35
15 HSPU
30 double unders
2 minute rest

Saturday 

black out Saturday - WOD released @ 8pm Friday