CrossFit Moreton Bay WORKOUTS - October 2nd - 6th

TUESDAY

accessory

5 rounds every 2 minute
6 single arm DB bench press (each arm)
5 strict toes to bar

Split Jerk (10 minutes to find heavy split Jerk)

Metcon (AMRAP - Rounds and Reps)

10 minute AMRAP
12 thrusters 42.5/30
8 HSPU
40 double unders

WEDNESDAY

Weightlifting

high hang snatch + hang snatch (build to 60/70% then repeat ( 15 minutes))

high hang snatch + hang snatch

Metcon (Time)

6 rounds
6 chest to bar pull ups
12 power snatch 40/25
18 KB swings 24/16

THURSDAY

Metcon (No Measure)

3 rounds
20 hollow body rocks
8 strict ring dips
20 sec L-sit
*rest as needed14 minutes
can BOX dip
accumulate 20 sec each round

Metcon (2 Rounds for reps)

squat cleans 5 rounds
2 min on 1 minute rest
60/40kg
70/50
80/55
90/60
100/65
then 2 minute rest
50 box jumps for time

FRIDAY

Metcon (AMRAP - Reps)

4 rounds
1 min row
1 min wall balls
1 min burpee
1 minute rest

Strength

Back Rack Lunge (build to a heavy 6 (each leg) over 6 sets)