Crossfit Moreton Bay workouts 28th August - 2nd September
Monday
Metcon (AMRAP - Reps)
5 minute every 30 seconds
round 1 - 2 strict HSPU
round 2 - 4 kipping HSPU
Metcon (AMRAP - Reps)
7 rounds
1 minute muscle snatch 35/25
1 minute overhead squat
1 minute bar over burpee
1 minute rest
Tuesday
Weightlifting
Push Press (3 sets max reps @ 50.60.70% 1rm)
rest at least 2 minutes between sets
Metcon (Time)
28-21-15-9 wall balls
4-3-2-1- rope climbs(female) legless (male)
Wednesday
Core
core -
3 rounds
30 sec plank hold
30 sec hollow body
20 sit up
1 minute rest
Metcon (Time)
5 rounds
400m run
12 kb snatch 24/16
12 pull ups
Thursday
Weightlifting
Front Squat (10 minute EMOM 5 @BW)
this weight should be approx 50- 60% of 1rm or scale appropriate
then
Max Effort 1000m Row
Metcon (AMRAP - Rounds and Reps)
5 minute AMRAP
5 t2b
5 burpee box jump over
Friday
Weightlifting
Power Clean & Jerk (build to a max TnG 4 over 20 minutes)
Metcon (AMRAP - Reps)
5 minutes max clean and jerks with final weight
Finisher
2 minute wall sit hold
Saturday
Black out Saturday - wod released via wodify 8pm Friday night