Crossfit Moreton Bay WOD's July 3rd- 8th

Monday - deload week - go easy on the weightlifting

testing next week

Metcon

regional event 4 2017 (Time)

For time:
20M handstand walk
10 toes-to-bars
10 deadlift 120/90kg
20m handstand walk
12 toes-to-bars
12 deadlift 120/90kg
20m handstand walk
14 toes-to-bars
14 deadlft
20m handstand walk
16 toes-to-bars
16 deadlift
20 minute cap

Tuesday -bring a friend day

Weightlifting

clean and jerk double (10x2)

10 minute EMOM @60-80%

crisp movements over weight.
bring a friend - back squat from rack

Metcon (Time)

400m run
50 KB swings 24/16
50 burpees
400m run

Wednesday

Weightlifting - go light!

Overhead Squat (3 x3 @ 60%)

Front Squat (3x3 @60%)

Back Squat (3x3 @60%)

Metcon (Time)

4 Rounds for time of:
25 Hand Release Push-ups
1 Legless Rope Climb

Finisher

20 ghd sit ups

Thursday

Weightlifting

Shoulder Press (3x3 @ 60% (light))

Push Press (3x3 @60% (light))

Push Jerk (3x3 60% light)

Metcon (AMRAP - Reps)

16 stations 45 on 15 off
1 row for cal
2 thrusters 42.5/30
3 20m shuttle runs
4 rest
5 row for cal
6 power cleans 42.5/30
7 sandbag squats
8 rest
9 row for cal
10 thrusters 42.5/30
11 20m shuttle runs
12 rest
13 row for cal
14 power cleans 42.2/30
15 sandbag squats
16 rest

Friday

core (No Measure)

3 rounds
20 sit ups
30 sec plank hold
10 ab roll outs
then 10 minutes HS walk practice

Metcon (Time)

3 Rounds for time of:
21 Wall Balls 9/6
15 pull ups
9 Clean & Jerks 60/42.5

Saturday - PARTNER WOD!

Blackout Saturday - released on wodify Friday night