Crossfit Moreton Bay workouts 8th- 13th Jan

ONDAY

strength metcon

on every 2.30
10 snatch 40/25 25 double under
8 snatch 50/35 25 double  under
6 snatch 60/40 25 double under
4 snatch 70/45 25 double under
2 snatch 80/50 25 double under

Scale the weight!!!
50 single unders

Metcon (Distance)

10 minute row for distance

TUESDAY

Metcon (Time)

800m run
70 cal row
60 KB swings
50 Wall balls
40 box jumps
30 sit ups
20 pull ups
10 HSPU

WEDNESDAY

Strength

10 minute EMOM squat clean and 3 front squats @ 60 -70% 1 rm

Metcon (AMRAP - Reps)

3 rounds
minute 0-2 24 DB snatch 22.5/15
minute 2-4 20 DB facing burpee
minute 4-5 max bar muscle ups
minute 6 - rest
score is max bar muscle ups

THURSDAY

Metcon

CrossFit Games Open 13.4 (AMRAP - Reps)

Complete AMRAP in 7 minutes of:
3 Clean and Jerk  #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Core

5 rounds
10 evil wheel roll outs
20 sec l- sit
rest 1 min between sets

Finisher

800m Run (Time)

FRIDAY

skill

6 minutes EMOM
5 strict HSPU or HSPU progessions or Kipping practice or 8m HS walks

Metcon (AMRAP - Reps)

2223
4 rounds
2 minute on 1 minute rest -
3 minute for last round
2 rope climbs
8 box jump over 24/20
max overhead squats 42.5/30
over head sqauts is your score

4 rope pulls/10 ring rows
box step ups
front squats or weight

rest 5 minutes

Metcon (Time)

15 thrusters 20/15
20 cal assault bike
15 thrusters 20/15

4 minute cap!
if you have to put bar down move to front squats then air squats - no stopping

SATURDAY BLACK OUT!