Crossfit Moreton Bay July 10th -15th TESTING WEEK

TESTING WEEK

Monday

Strength

Back Squat (1 rep max test)

Fran (Time)

21-15-9
Thrusters, 95# / 65# 
Pull-ups

42.5 and 30kg
scale
band/jumping pull ups
weight

Tuesday

Weightlifting

Shoulder Press (1 rep max)

Push Press (1 rep max)

Push Jerk (1 rep max)

TESTS

Max Height Box Jump

max distance standing broad jump (Distance)

Wednesday

Weightlifting

Snatch (1 rep max)

Metcon

Isabel (Time)

For Time:  30 Snatches, 135# / 95#

Grace (Time)

For Time: 
30 Clean and Jerks, 135# / 95#

Daily notice

choose EITHER isabel OR grace as your metcon

Thursday

Metcon

Helen (Time)

3 Rounds for time of: 
400m Run
21 Kettlebell Swings, 53# / 35# 
12 Pull-ups

REST 10 MINUTES

TEST

Max Effort 500m Row

Friday

Weightlifting

Clean and Jerk (1 rep max test)

Metcon

CrossFit Games Open 12.1 (AMRAP - Reps)

7-Minute AMRAP of:
Burpees to a 6" target

Saturday - CHOOSE YOU OWN ADVENTURE

CHOOSE YOUR OWN STRENGTH OR WEIGHLIFTING TEST (or one you missed during the week)

CHOOSE ONE OF THE BENCHMARK WORKOUTS