Crossfit Moreton Bay workouts Dec 11- 17th
Monday
Strength
Bench Press (12.10.8.6.12 - increase weight-drop set last 12)
record your set of 6 - should be a heavy 6
Metcon (Time)
IEKCAJ
30 CTB pull ups
50 thrusters 20/15
70/50 cal row
Tuesday
Metcon
johnny (Time)
1200m run
then 3 rounds
19 T2B
87 double unders
7 hang power snatches 60/42.5
then
1200m run
Wednesday
Strength
Back Squat (1RM back squat - 20 minutes)
Metcon (Time)
7 rounds
10 sandbag shoulder squat cleans 20kg
10 zircher hold reverse lunges
20 lateral sangbag jumps
1 rope climb
Thursday
Gymnastics
12 minute emom
minute 1 - 2 muscle ups (bar or ring
minute 2 - 30 double unders
scale
5 pull ups or CTB
8 jumping pull ups
Metcon
tsunami (Time)
on the 4 min x 5 rounds
21/15 cal row (or ride)
12 Deadlifts 60/42.5
9 barbell facing burpee
Friday
Weightlifting
Hang Power Clean (build to 80% and then 5 doubles )
Metcon
4 rounds for max reps:
3 min:
• 3 Power Cleans 60/42.5
• 6 Toes-to-bar
• 9 Wall Balls 20/14#
1 min:
• Rest
Saturday
black out Saturday - WOD released @ 8pm Friday