Crossfit Moreton Bay July 17th-21st

COACH NAOMI WEEK

Monday

Metcon (AMRAP - Rounds)

20 minute AMRAP -
1 C&J - 60/40
2 medball clean
200m run
2 C&J -
4 Medball clean
200 m run
and so on increase 1 clean per round 2 medball clean per round

Tuesday

Metcon (AMRAP - Reps)

10 minute EMOM
pick a weakness/ choose your rep scheme try to hit EMOM

Metcon (Time)

4 rounds
50 double unders
9 db thruster 22.5/15
7 CTB
5 HSPU

scale
weight
C2B
HSPU

Wednesday

Metcon (No Measure)

3 rounds
300 run
30 wall balls

Weightlifting

Hang Snatch (10x2 @ 70/80%)

Thursday

Metcon (No Measure)

4 rounds
30 sec hollow hold
5 V snaps
10 hollow rocks
1 minute rest

gymnastics 30 (Time)

30 ring dips
30 push ups
30 sit ups
30 T2B
30 pistols
30 BMU/CTB
30 burpees

Friday

Metcon (Time)

42 deadlifts 60/40
30 power cleans
18 push press
31 deadlifts
22 power cleans
14 push press
21 deadlifts
15 power cleans
9 push press

Metcon (AMRAP - Reps)

12 minute AMRAP (all with DB 20/15)
20 DB snatch alt
20 step ups 20'
200m over head walk

Saturday

Black out Saturday - wod released via wodify 8pm Friday night