Crossfit Moreton Bay WOD's June 5th - 10th

monday

Strength

Back Squat (back squat 5 x 4 75% 75% 80% 80% 85%)

3 warm up sets

Metcon

The Chief (AMRAP - Rounds)

Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

61kg and 43kg

tuesday

Metcon (AMRAP - Reps)

TABATA X 4 20 on 10 off 1 minute rest between sets
1. kettlebell swings 24/16
2.goblet squats
3.1arm KB push press
4.goblet lunges

scale weight
1. russian swing
2.air squats
3.dumbell push press
4.lunges

rx+
1. kettlebell swings 32kg/20
2.goblet thrusters KB 24/16
3. kettle bell snatch 24/16
4. 1 arm ohead lunge kb 24/16

wednesday

Weightlifting

Hang Clean (build to a heavy 2 over6 set then 2,2,2)

Metcon

frans ugly sister (Time)

21-15-9
snatch 60kg
T2B
15 minute cap

thursday

Metcon (AMRAP - Reps)

12 minute work on weakness
round 1 HSPU
round 2 pistols

scale as appropriate

Metcon (Time)

1-10-1 Ladder
-wall balls (24/16)
-Hang Power Cleans (42.5/30)
-Box Jump overs 24/20"

15 minute cap
 

friday

Weightlifting

Hang Snatch (build to a heavy 2 over 6 sets then 2,2,2)

Metcon (AMRAP - Reps)

12 minute amrap
200m run
10m handstand walk
10 deadlifts 110kg

saturday

Blackout Saturday - released on wodify Friday night