CROSSFIT Moreton Bay workouts - Christmas/new year
Coach Naomi Programing!
Wednesday
weightlifting
clean grip DL/clean pull/power clean (build to heavy over 12 minutes)
1 clean grip DL 1 clean pull 1 power clean complex - cannot let go of bar
KB grace left arm
30 KB clean and jerk - left arm
2 minute rest
KB grace right arm
30 Kb clean and jerk - right arm
Thursday
30 minute emom
1. 18/13 cal row
2. 50 DU
3. 20 wall balls
4. 20 DB snatch (alternating) 20/15
5. 200 run
6. rest
Friday
30 OHS/back squats 40/30
30 strict press 40/30
100 air squats
30 high hang clean 40/30
30 push press 40/30
*every 2.30 minutes perform 15 alternating pistols - can scale to thruster
finisher
3 rounds
10 T2B
5 HSPU
aim is unbroken