CrossFit Moreton Bay WORKOUTS - October 29th - November 3rd

MONDAY

Miagi (Time)

50 Deadlifts (135/95 lbs)
50 Double Kettlebell Swings (24/16 kg)
50 Push-Ups
50 Clean-and-Jerks (135/95 lb)
50 Pull-Ups
50 Kettlebell Taters (24/16 kg)
50 Box Jumps (24/20)
50 Wall Climbs
50 Knee-to-Elbows
50 Double-Unders

TUESDAY

The Other Total

Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)

WEDNESDAY - HALLOWEEN DRESS UP!

Metcon (Time)

7 rounds
10 power snatch 40/28
15 wall balls
200 run

Skill

12 minute skill work EMOM- pulling
rope climb or legless
leg locks/jump and holds
muscle up or transitions
pull ups or CTB - strict/kipping/butterfly

THURSDAY

Strength

Shoulder Press (build to 70/80% and 3 sets 5)

Push Press (build to 70/80% and 3 sets 5)

Metcon (Time)

500m row buy in
then
21-15-9
KB swings
ring dips
box jumps
then
500m row buy out

FRIDAY

Weightlifting

2 rounds
5 TNG power snatch EMOM
min1 40/25
min2 50/35
min3 60/42.5
min4 rest
into 2 rounds
5 tng power clean
min 1 60/42.5
min 2 70/50
min 3 80/57.5
min4 rest

Metcon (AMRAP - Reps)

5 rounds
30 sec bike max cal
30 sec rest
30 sec max HSPU
30 sec rest
30 sec max double unders
30 sec rest
30 sec  max air squats
30 sec rest