Crossfit Moreton Bay workouts Sept 4th- 9th

Metcon Monday!

rest 6 minutes between metcons

Metcon (Time)

wall ball KALSU 100 wall balls -
4 burpees on the minute

12 MINUTE CAP
- this is 4 burpee and 10 wall ball per minute
scale -
volume 80/90
target/wall ball weight

Metcon (Time)

5 rounds
4 power snatch 50/30
30 dubs

10 minute cap
scale -
snatch weight/power clean
60 single unders

Tuesday 

Weightlifting

Pause Back Squat (5 x 3 (3 second pause) build to a heavy )

heavy should be 70-80% of 1RM but go by feel.
start light and build slowly with pause squat
beginners NO PAUSE

Metcon (Time)

21-18-15-12-9-6-3
overhead plate lunge 20/15 (on spot)
thruster 42.5/30

20 minute cap
scale
lunge weight or no OH
thruster weight

Wednesday

Kettlebell city (Time)

400 run
40 KB swings 24/16
400 run
40 goblet lunge
400 run
40 kb snatch ALT ARMS
400 run
40 oh squats 20 each arm alt your choice
400 run
40 KB SDLHP
400 run

Thursday

Metcon (AMRAP - Reps)

28 minute emom - 4 rounds
1 - 18 cal row
2 - 3 bar muscle up
3 - 50 air squats
4 - sled push 60/40
5 - 10 deadlifts 100/70
6 - 12 burpee
7 - 1 minute rest

Friday

Weightlifting

Squat Clean (3.3.2.2.1.1 @ 50/60/70/80/90)

20 minutes
NOT touch and go - reset every lift

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 12 minutes
12 HSPU
10 chest to bar
8 power cleans 50/35kg
12 HSPU
10 T2B
8 power clean 50/35

Saturday - partner WOD

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