Crossfit Moreton Bay workouts 21st-26th August

Monday

Strength

Shoulder Press (3x6 @ 60-70%)

Metcon (Time)

5 rounds
200 run
10 burpee
10 dumbell thruster 20/10

Tuesday 

Strength

3 rounds - ahap
10 dumbell/kb step ups 14/20/24
10 dumbell/kb over head squats (5 each arm)
rest 1-2 minutes between sets

Metcon (AMRAP - Rounds and Reps)

14 minute AMRAP
10 T2B
10 KB swings 32/24
5 HSPU

Wednesday

Weightlifting

Snatch Pull (build to 110% then 3x3)

Clean Pull (build to 110 then 3x3)

Metcon (AMRAP - Rounds and Reps)

7 minutes AMRAP
1 sqaut snatch
5 squat cleans 80/50

Thursday

Metcon

CF GAMES TRIPLE G CHIPPER (CFMB EDITION) (Time)

100 pull-ups
80sit-ups
60 one-legged squats, alternating
40-cal. row
20 dumbbell push presses (22.5 and 15 - 5 each arm)

Friday

Strength

Back Squat (back squat 10/8/6/4/2 build to a heavy 2 )

so heavy 2 might be 80-90% so reps may look like 50-60 -70-80-85

Metcon (AMRAP - Reps)

4 rounds
2 minute on 1 minute rest
25 wall balls - max muscle ups remaining time

Saturday

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