CrossFit Moreton Bay WORKOUTS -8th to 13th October

MONDAY

Weightlifting

Power Snatch (find a heavy 2 over 10 minutes)

Power Clean (find a heavy 2 over 10 minutes)

Metcon

The MW (AMRAP - Rounds and Reps)

19 MINUTE AMRAP
8 power cleans 37/60
10 box jumps 20/24
81 double unders

rest 30 seconds

TUESDAY

Strength

Front Squat (6 x 6 on the 2 minutes - build to heavy 6)

Metcon (Time)

5 rounds on the 3 minutes
400 m run
10 Shoulder to OH 50/35

WEDNESDAY

Skill

Metcon (No Measure)

12 minute EMOM
min 1 - 4-8 HSPU
min 2 - 3 muscle up/ 6 CTB / 9 pull upskick ups/ab mats OK
banded OK
ring or bar

Metcon (Time)

50 wall balls 9/6
40 sit ups
30 DB snatch 22.5/15
40 wall balls
30 sit ups
50 DB snatch
30 wall ball
50 sit up
40 DB snatch

THURSDAY

Strength

Bench Press (12- 10 - 8 -6 -4 build over the 5 sets )

Metcon (Calories)

10 minute EMOM
16/14 cal row or 10/12 cal bike

Metcon (AMRAP - Rounds and Reps)

10 minute AMRAP
8 T2B
16 DL 60/40
32 air sqauts

rest 2 minutes between metcons

FRIDAY

Metcon (AMRAP - Rounds and Reps)

14 minute AMRAP
1 power snatch 60/42.5
2 over head squats
3 clean and jerk
8  burpee over bar

Metcon (Weight)

3 rounds
50 m farmer carry KB or DB
50 m ohead carry right
50 m oh carry left
50 m front rack carry
rest 2 minutes