Crossfit Moreton Bay WOD's June 26th to July 1st

Monday

Strength

Back Squat (back sqaut 5x3 @ 75 % 80% 80% 85% 90%)

3 warm up

Metcon (Time)

10 minute EMOM - 100m sprints
slowest time is score

finisher

max time plank hold - 2minute cap

Tuesday

Metcon (AMRAP - Reps)

10 minute skill EMOM pull up/ctb/muscle up progression/muscle up (bar or rings)
pick 2-6 and hold

Metcon (AMRAP - Reps)

in 3 minutes complete
10 power cleans 42.5
10 box jumps
3 burpees
kettle bells24/16 in remaining time
rest 1 minute repeat X5
score is total kettlebell swings

Wednesday

Weightlifting

10 minute squat snatch double EMOM (10 x 2)

pick a weight at 60-80% of 1 RM - not touch and go. dump and reset

if your snatch is awesome pick a weight at the heavier % if not go light and really focus on technique

Metcon

Airforce Wod (Time)

20 thrusters
20 SDLHP
20 push jerks
20 overhead squats
20 front squat
42.5/30kg
every minute you will do 4 burpees -including starting with burpees

20 minute cap - rx plus is 60 kg and 42.5

Thursday

accessory work

5 minutes to build to a 3 HSPU max deficit/ or max shoulder taps / or max kick ups in 30 sec/ or max seated shoulder press 30 seconds
5 minutes - max pegboard climbs 1 minute/ or max bar hang / or max kettlebell hold
enter 1st part as score and second part in comments

Metcon (AMRAP - Rounds and Reps)

12 minute amrap
20 wall balls
10 T2B
50 double unders

Friday

Metcon (AMRAP - Reps)

5 minutes
250 row
30 air squats
25 power snatches 35/25kg
-max pull ups in remaining time

Metcon (AMRAP - Rounds)

death by box over burpees - 15 minute cap (GOOD LUCK)
-on minute 1 athlete will perform 1 box over burpee every minute add one burpee so minute 2 - 2 burpee. Continue until cannot complete in minute.

5 minute rest between metcons.

saturday

Blackout Saturday - released on wodify Friday night