Crossfit Moreton Bay Workouts Sept 11-16

Monday

Strength

Squat Clean (3.3.3.2.2.1.1 50%/60/70/80/85/90/90-95)

not touch and go
beginners scale to hang clean

Metcon (AMRAP - Reps)

4 minutes amrap
10 SDLHP 42.5/30
20 double unders
1 minute amrap
medball cleans 9/6
2 minute rest
3 minute amrap
10 SDLHP
20 double unders
1 minute amrap
wallball 9/6

Tuesday 

Strength

Shoulder Press (build to a heavy double then 4 sets)

Metcon

4 x 400 run on the 2 minute 30

scale distance or go on the 3 minute

Wednesday

Skill

3 rounds - not for time rest as needed
8-10 strict pull ups (use band if dont have 10 strict)
5-10 strict hspu
10 bicep curl - choose weight
3-5 ring dips strict
rest

Metcon

fight gone really bad (AMRAP - Reps)

3 rounds of 1 minute each movement
rope climb
thrusters 35/20
kettlebell swing
hang clean 70
row cal
rest

Thursday

Weightlifting

Power Snatch (build to a heavy TnG 4 over 15 minutes)

Metcon (AMRAP - Reps)

5 minute snatch with final weight

Finisher

max distance row in 1 minute

Friday

Strength

Overhead Squat (build to a heavy double over 6 lifts )

15 minutes

Metcon (Time)

22 strict press 40/25
then
50-40-30-20-10
push ups/dubs
then
22 strict press 40/25

Saturday - partner WOD

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