CrossFit Moreton Bay WORKOUTS oct 22nd - oct 27th

MONDAY

Metcon (Weight)

6 rounds - 5 minute rounds
500m/400m row
5/5/3/3/1/1 hang power snatch
15 sit ups
*increase weight each rounds start around 60/70%

TUESDAY

Strength

Overhead Squat (6 x 3 - finish heavy)

Metcon (AMRAP - Reps)

12 minute EMOM
3 bar muscle up / 6 CTB or 6 pull ups
min1 -max burpee box jump overs till 50 second mark
min 2- max overhead plate lunge 20/15

WEDNESDAY

Metcon (AMRAP - Rounds and Reps)

16 minute AMRAP
12 shoulder to OH 50/35
50 double unders
200m farmers carry 24/16

Conditioning

Metcon (Time)

5 x 400 run on 2 minute
* score slowest round

THURSDAY

TESTING DAY

FRIDAY

Weightlifting

squat clean and 3 front sqauts (12 minute EMOM)

 @70- 80 of 1 RM squat  clean (pick a weight no increases)

Metcon (Time)

8 rounds
8 toes to bar
8 HSPU
8 DB snatch 22.5/15