Crossfit Moreton Bay workouts 14th - 19th
Monday
Strength
power clean plus 3 front squat (6 sets )
6 sets to build to a heavy - no misses
under 6 months CF hang Power clean 3 squats - work on form
Metcon
Metcon (Time)
50 wall balls 9/6 10foot/9foot
50 box jump overs
50 kb swings 24/16
50 thrusters kb 24/16
50 SDLHP kb 24/16
Tuesday
accessory work
10 minute EMOM
pullup/CTB pick a number and hold - max on last set
band or ring row to scale - can be strict/kipping or b.fly
put max set into score
Metcon (Time)
20 shoulder to overhead
then 4 rounds
50 dubs 10 burpees
then 20 shoulder to ohead 70/50
Wednesday
Weightlifting
snatch balance plus 1 OHS (from rack) (2-3 warm up then 5 sets)
5 sets at 60-70% of 1 rm OH squat
Metcon (Time)
4 rounds
8 ring dips
8 T2B
8 HSPU
1 minute rest
Thursday
Strength
Shoulder Press (3 x 6 @ 60-70% of 1rm)
Metcon (AMRAP - Rounds and Reps)
14 minute AMRAP
20/18 cal row
10 snatches 40/30
200m run
Friday
Handstand Walk (3 sets 10 meter HS walks - rest 30 seconds )
scale to 3 sets 10 HS kick ups/shoulder taps or round the worlds
Metcon (AMRAP - Reps)
24 minute EMOM
1. sled push 9meters turn 9 meters40/20
2. 8 T2B
3. 16 DB snatch 20/15
4 8 OH plate lunge 15/20
5. 8 burpee box jump
6. 16/18 cal row
Saturday
Black out Saturday - wod released via wodify 8pm Friday night