CrossFit Moreton Bay WORKOUTS - Mon 15th to Sat 20th

Monday

Weightlifting

Snatch pull + squat snatch + OHS (15 minute EMOM - build to 70/80 %)

Snatch pull + squat snatch + OHS rest every 3 minutes

Metcon (Time)

5 rounds - every 3 minutes
21/16 cal row
10 box jump overs over 24/20
10 T2B
*slowest round score

Tuesday

Metcon (Time)

3 Rounds for time of:
21 Wallballs 20/14
14 Handstand Push-ups
7 Deadlifts 140/90

Strength

Pause Back Squat (6 x 6 with 3 second pause Build to 70/80%)

Wednesday

Metcon (Time)

800 run
10 burpee
60 KB swings 24/16
10 pull up
40 KB lunge
10 burpee
20 KB snatch (10 each arm)
10 pull up
40 KB lunge
10 burpee
60 KB swings
10 pull up
800 run

Thursday

Strength

Push Press (12.10.8.6.4.2 - then MAX set at your 12)

*whatever weight you did your set at is 12 your MAX out

Metcon (AMRAP - Rounds and Reps)

14 minute AMRAP
4 ring muscle ups
8 squat clean 70/50
16 DB snatch 22.5/15

Friday

Metcon

CrossFit Games Open 17.5 (Time)

10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap

accessory work

12 minutes
3 wall walks
5 strict pull ups
10 sit ups alt with 10 hollow body