Crossfit Moreton Bay Workouts sept 18-23rd

Monday

Strength

Back Squat (build to 80% then 6 sets 3 )

Metcon

Cindy (AMRAP - Rounds and Reps)

20-Minute AMRAP of: 
5 Pull-ups  
10 Push-ups
15 Squats

OR

Mary (AMRAP - Rounds and Reps)

20-Minute AMRAP of:  
5 Handstand Push-ups  
10 Pistols (5-L / 5-R)  
15 Pull-ups

Tuesday 

Strength

Push Press (build to 70% then 4 sets 6 )

Metcon (Time)

7 rounds
14 wall balls
9 DL 105/70

Finisher

50 cal bike for time (Time)

Wednesday

Metcon

Metcon (Time)

13 sqaut cleans 50/20kg
10 bar over burpee
rest 1 min
11 squat cleans 60/30kg
8 bar over burpee
rest 1 minute
9 squat clean 70/40kg
6 bar over burpee
rest 1 min
7 squat cleans 80/50 kg
4 bar over burpee
rest 1 min
5 squat clean 90/60kg
2 bar over burpee
rest 1 min
3 squat cleans 100/70kg

Thursday

Weightlifting

Hang Snatch (15 minutes to build to a heavy (power or squat))

Hang Clean (15 minutes to build to a heavy (power or squat))

Metcon (AMRAP - Reps)

10 minute emom - unbroken sets
minute 1 - 8 HSPU or 12 pushups
minute 2 - 6 T2B

Friday

Skill

10 minute rope climb practice and/or triple under practice

Metcon

Metcon (Time)

100 KB goblet lunges
2 rope climbs
50 dubs
2 rope climbs
50 sit ups
2 rope climbs
50 KB swings
2 rope climbs
50 dubs
2 rope climbs
100 KB gobletlunges

Saturday - partner WOD

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