Crossfit Moreton Bay Workouts Sept 25-30th

Monday

Weightlifting

Split Jerk (find a heavy double over 6 lifts )

Metcon

2017 teams workout 2 (Time)

For time:
120 double-unders, each, relay
120 chest-to-bar pull-ups, total, sets of 15
120 hang power snatches, total, sets of 15 43/29
120 double-unders, each, relay

time cap 15 minutes

PLUS 1000 burpees

Tuesday 

Weightlifting

Paused Front Squat (5 x 3 (3 second pause)1st set @ 60% and build)

Metcon (Time)

8 rounds
200m run
20 air squats
30 sec rest

20 minute cap

PLUS 1000 burpees

Wednesday

Weightlifting

Halting Snatch Grip Deadlift (5 sets 3 @ 80% of max snatch - 2 sec pause at knee)

Metcon

2017 teams event 3 (Time)

For time:
50 synchronized wall-ball shots
30 cleans, 60/42.5
50 synchronized wall-ball shots
20 cleans, 85/60
50 synchronized wall-ball shots
10 cleans, 102//70
time cap - 12 minutes

PLUS 1000 burpees

Thursday

Skill

10 minute EMOM
pick a gymnastic move to work on and reps to hold
pistol/pull up/ctb/muscle up/HSPU/HS walk/

Metcon

2107 team series workout 5 (Time)

TBA

PLUS 1000 burpees

Friday

Weightlifting

death by CnJ - 12 min cap (AMRAP - Rounds)

min 1 - 1CnJ 60/42.5 min2 - 2 CnJ etc,etc....

if you fail a round before round 8 continue a less reps scheme until 12 minute

Metcon (Time)

20 cal row
200m over head dumbell walk 20/15
20 cal bike
200m front rack dumbell walk
20 cal row
200m farmers carry

PLUS 1000 burpees

Saturday - 

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