Crossfit Moreton Bay 7 August - 12 August Workouts
ACCESSORY AND DELOAD WEEK
Monday
Strength
3 x 10 barbell curls
3x10 dumbell hammer curls
3x10 bench/box dips (can weight)
3x5 tricep extensions DB
weight in comments
Metcon (No Measure)
4x 200 rest 1 minute between runs (unscored)
Tuesday - bring a friend day
Strength
Back Squat (3 x 12 @ 40% 1rm)
Metcon
16 minutes circut 30 on 30 off
1 row
2 box jumps
3 burpee to bar
4 kettle bell swing (no score)
no score go as hard as you feel for each 30 seconds
Wednesday
Metcon
10 minute EMOM
1 10 medball cleans
2 5 strict pull ups
strength
3x10 bent over barbell row
3x10 upright row barbell or KB
3 set max push ups or ring push ups
Thursday
Weightlifting
Power Snatch (6 minutes EMOM double @40%)
Power Clean (6 min EMOM double @40%)
Metcon
1 k row @ 20 strokes per minute max (no score)
skill
3 sets 3 ring MU transtions from floor 3 ring swings rest between sets
Friday
Strength
Push Press (3 x 6 @ 50%)
Metcon (No Measure)
40 box jump overs (4 minutes) 30 dumbell snatches (3 minutes) 20 wall balls(2 minutes) 10 t2b (1 minute)
*pick your own height and weight
Saturday
Black out Saturday - wod released via wodify 8pm Friday night