CrossFit Moreton Bay workouts - jan 15- 21st

Monday

Strength

12 minute E2MOM
1 clean and 5 push jerks - build to a heavy

should be looking to start around 50-60% of 1rm and build by feel today -

Metcon (AMRAP - Reps)

2 rounds
rnd 1BURPEE BOX JUMP OVER 24/20
rnd 2 WALL BALLS
AMRAP 2.30
rest 1 min
AMRAP 1.30
rest 1 minute
AMRAP 30 sec
rest 2 minutes

Tuesday

Metcon (Time)

BARBELL 30
30 front squats 42.5/30
30 SDLHP
30 strict press
30 power cleans
30 deadlifts
30 front rack lunges
30 thrusters
30 snatch
30 push jerk
30 over head squats

Wednesday

Skill

12 minute EMOM
minute 1 jumping hollow swing x5
minute 2 jumping muscle up x3

for athletes working on pull ups and CTB
min 1 kippings swings
min 2 jumping pull up/jumping CTB - slow negative

Metcon (Time)

3 rounds for time:
• 6 Bar Muscle-ups
• 12 HSPU
• 24 air squats

Thursday

Strength

Deadlift (build to a heavy 2 over 10 minutes)

start at
5 @ 50
4 @60
3@ 65
2@70
then use remaining time to build to  heavy 2

Metcon

ON THE 15 MINUTE

MARSTON (AMRAP - Rounds and Reps)

AMRAP 20
1 deadlift  @155/100
10 T2B
15 Barbell facing burpee

Friday

Strength

Thruster (find a 5rm thruster over 12 minutes)

Metcon

Metcon (AMRAP - Rounds and Reps)

14 min AMRAP:
• 14 cal Row
• 14 Kettlebell Snatch 24/16
• 14 Chest-to-bar Pull-ups

can sub bike
kb swings
pull ups/banded ctb/pull ups/jumping pull ups