Crossfit Moreton Bay WOD's june 12th - 17th

Monday

Strength

Front Squat (5 x 3 75%80%80%85%90%)

3 warm up

Metcon (AMRAP - Rounds and Reps)

9 minute amrap -
100m sprint buy in then
10 kb over head squat 24/16
10 hspu

scale
weight squat
abmats/pike push up/push up

Tuesday

Strength

Push Jerk (3-4 warm up sets push jerk 5 x 3 @ 80%)

Metcon

10 minute EMOM TnG clean 

6 @ 60/42.5

Finisher

air squats in 2 minutes

Wednesday

Metcon (Time)

50 double unders
30 deadlifts 100/70
50 double unders
25 front squats 90/60
50 double unders
20 power cleans 80/50
50 double unders
15 shoulder to o/head 70/40
50 double unders
10 squatsnatch 60/30

thursday

Metcon (AMRAP - Reps)

10 minute EMOM work on weakness
4-8 pull up or CTB -work on your kipping or butterfly

Metcon

MASTERS LEAGUE INVITATIONAL 2017 WOD 1 (AMRAP - Reps)

WOD 1
9min Continous Clock
a) AMRAP 5min
21 KB Swings 24/16
15 T2B
*TIEBREAKER- will be the total reps on the AMRAP
Then straight into:
b) 4 mins To Find Your
1 RM Hang Squat Snatch
Score: reps scored at part A + the 1rm snatch. Eg: part A completed 3 rounds=108 reps + 1RM @ 80kg= 188 total score

SCALE
kb weight
hanging knee raises
power snatch

friday

Skill

15 minutes to find max weighted pull up PLUS rope climb tech practice - foot lock/jump to rope/legless/l sit

Metcon (Time)

5  rounds for time
4 muscle ups
10m handstand walk
5 squat cleans 100/70kg

saturday

Blackout Saturday - released on wodify Friday night