Crossfit Moreton Bay workouts Jan 29th - Feb 3rd

Monday

Strength

5 x 6 back squats @ 60%
superset with 6 box jumps 30/24- rest as needed between sets

Metcon (Time)

annie/grace
50-40-30-20-10
sit ups
double unders
starting and finishing with 5 clean and jerks and then after every section 60/42.5

Tuesday

Core

3 rounds
30 sec hollow rocks
30 sec rest
30 sec sit ups
30 sec rest
30 sec flutter kicks
30 sec rest

Metcon

CrossFit Games Open 16.4 and 17.4 (AMRAP - Reps)

13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups

Wednesday

Weightlifting

Squat Snatch (15 minutes to find a heavy 3)

Metcon (AMRAP - Reps)

4 rounds 2 min work 1 min rest
10m FR dumbell lunge 22.5/15
8 dumbell snatch
max ring muscle ups

Thursday

Gymnastics

12 minute EMOM
pick a gymnastic move or progression to work on

Metcon (Time)

• 400m run
• 50 Kettlebell Swings 32/24
• 400 m run
• 50 Kettlebell Swings 32/24
• 400m run

Friday

SLAP HAPPY (3 Rounds for reps)

in a 5 minute window
100 DU buy in then AMRAP
12 front squats 42.5/30
4 burpee box jump overs
5 minute rest
in a 5 minute window
100 DU buy in then AMRAP
8 front squats 52/35
4 burpee box jump overs
5 minute rest
in a 5 minute window
100 DU buy in then AMRAP
4 front squats 60/42.5
4 burpee box jump overs