CrossFit Moreton Bay WORKOUTS Nov 12th- 18th

MONDAY

Weightlifting

1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat (5 sets build to a heavy)

Metcon (Time)

5 rounds
80 double unders
10 power clean and jerks 50/35

TUESDAY

THE DASH (Time)

30 minute AMRAP

800 run
70 air squats
60 sit ups
50 double unders
40 med ball cleans
30 push up
20 wall balls
10 pull ups

WEDNESDAY

gymnastics

AMRAP 5
3 strict CTB plus 3 strict HSPU
1 minute rest then
AMRAP 5
3 strict ring dips plus 5 false grip ring rows

Metcon (Time)

21 dumbell snatch
21 burpee
400 run
15 dumbell snatch
15 burpee
300 run
9 dumbell snatch
9 burpee
200 run

THURSDAY

Metcon (Weight)

12 minute SQUAT EMOM - all taken from the floor
min 1 - 4 front squats
min 2 - 6 back squats
RX 60/40kg
power clean first

Metcon (Time)

7 rounds on the 3 minute
400/300 row
12 toes to bar
*score slowest round

FRIYAY

Strength

Shoulder Press (5 x 10 build to a heavy finish (no missing))

accumulate 150 sit ups between sets

Metcon (AMRAP - Rounds and Reps)

16 minute AMRAP
20 wall balls
10 deadlifts 100/70
5 m handstand walk