Crossfit Moreton Bay WOD's June 19th-24th

Monday

Metcon (Time)

27-18-9
cal row
thrusters 42.5/30

Metcon (Time)

21-15-9
hspu
pull up

Metcon (Time)

800m sandbag carry for time

each section has a 8 minute cap with 4 minutes rest between - scale as needed

Tuesday

Weightlifting

Overhead Squat (OH squat 5 x3 @ 75 % 80% 80% 85% 90%)

3 warm up

Metcon

masters league invitational wod 3 2107 (Time)

FOR TIME 8min Cap
If athlete does not complete in that 8min then whatever reps left gets added to the 8min cap
Buy in 100 double unders/150 single skips for soldier
21-15-9 RFT
21 Deadlift 100/70
3 Bar muscle up/6 pull ups/12 jumping pull ups
21Burpee Box Jump Overs
15 deadlift
6 BMU/9 pull ups/15 JP
15 burpee Box Jump over
9 Deadlift
9 BMU/12 pull ups/18 JP
9 burpee Box Jump Over

*masters competing this weekend will have an 8 minute cap - everyone else 11 minutes

Wednesday

Weightlifting

Clean and Jerk (build to a heavy C&J over 8 lifts)

Metcon (AMRAP - Reps)

16 minute EMOM
min 1 50 double unders
min 2 20 sandbag squats 30/20
min 3 20 dumbell snatch 20/15
min 4 20 sandbag lunge 30/20 (Front rack)

thursday

Metcon (Time)

4 rounds
20 cal row
400 run
20 wall balls
1 minute rest

25 minute cap

Finisher

minimum broad jumps 20 meters.
3 attempts

friday

Weightlifting

Muscle Snatch (10 minutes to build to a heavy muscle snatch)

Metcon

Metcon (AMRAP - Reps)

18 minute EMOM
8 kb swings
5 t2b
3 hang squat snatch (choose weight)
5 box over burpee
5 clean and jerk (@snatch weight)
8 deadlift plus bar muscle up

saturday

Blackout Saturday - released on wodify Friday night