Crossfit Moreton Bay July 24th - 29th

COACH KRISTY WEEK

Monday

ROW - RUN - SKIP (Time)

1 k Row
1.6 k Run
200 double unders

Modifications:
Distance 500m Row/800m Run
Single skips

Metcon (No Measure)

300m Farmers Carry - No measure

Go heavy if you can, least amount of stops as possible

Tuesday

1 Snatch + 1 Snatch Balance + 1 Overhead Squat (1-1-1)

1 Snatch + 1 Snatch Balance + 1 Overhead Squat

Go light till you feel comfortable. This will get fatiguing on the arms.

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

Modifications:
Squat to box/ball
7 chest to bar, pull-ups, ring rows
Hang clean weight

Weight:
61kg/43kg

Wednesday

Bench Press (3-3-3-3-3-3)

Metcon (4 Rounds for time)

4 Rounds (each for time)

With a running clock every 3 min

Complete 400m run + 10 chest 2 bar pull-ups

Score is time completed on each round

Thursday

Metcon (Weight)

10 min EMOM - 70-80%

 3 Squat Clean and Jerks

Work on technique, this is not about going heavy. Focus on form and hitting your positions.

If its feeling good, add weight otherwise hold across

AMRAP 18 minutes:

15 box jumps, 24/20 inch box
12 Ring dips
9 DB Snatches 20kg/15kg
6 Burpees
3 Med ball cleans 6kg/9kg

Friday

Fight Gone Bad inspiration

3 Rounds, For Total Reps each round

1 minute Wall Balls (20/14 lbs)
1 minute sit ups
1 minute KB Swings 24kg/16kg
1 minute overhead plate lunge 15kg/10kg
1 minute Row
1 minute Rest

Modifications:
Wall ball weight
Planks
KB weight
Plate weight

Saturday

NO WODS - INHOUSE COMP STARTING AT 12PM