CrossFit Moreton Bay WORKOUTS - Nov 19th - 24th

Monday

Strength

Deadlift (10 min E2MOM - 5 x 5 build to heavy)

PAN PACS wod 1 (AMRAP - Rounds and Reps)

10 minute AMRAP
5 shoulder to OH /50/35
10 deadlifts
15 box jumps ( can step)

Skill

10 minutes of skill practice
double unders
muscle up transitions
kipping
handstand walks
handstand push ups

Tuesday

Metcon

PAN PACS wod 2 (Time)

21.15.9
KB swings 24/16
pull ups
then
50m HS walk
*10 minute cap

Weightlifting

squat snatch and 2 OHS (last 4 minutes can have max lifts)

build over 14 minutes lifting every 2 minutes

Wednesday

Pan Pacs WOD 3 (AMRAP - Reps)

12 minute AMRAP
40 DB snatch
30 db box step overs
20 toes to bar
10 chest to bar

Pan Pacs WOD 4 (Calories)

3 minute ROW FOR CALS

Thursday

Pan Pacs WOD 5 (AMRAP - Reps)

7 minute AMRAP
3.6.9.12 etc
thruster 40/25
burpee over bar

Pan Pacs wod 6  (AMRAP - Reps)

30 clean and jerks 60/42.5
30 clean and jerks 80/60
*5 minute cap

FriYAY

Pan PAcs WOD 7 (AMRAP - Reps)

12 minute AMRAP
150 wall balls
90 double unders
30 bar muscle ups

Bench press

build to a heavy triple

*accumulate 8 x 200 run in between sets