CrossFit Moreton Bay WORKOUTS - Nov 26th to Sat 1st

MONDAY

Strength

Back Squat (build to 80% and 3 x 3)

Metcon (Time)

5 rounds
10 Shouder to OH 50/35
200 plate carry 25/15
2 rope climbs

Tuesday

Power Clean & Jerk (build to 90% then 4 single lifts)

Metcon (AMRAP - Rounds and Reps)

20 minute AMRAP
10 snatch(squat or power)
30 double unders
10 thrusters
30 double unders
*increase weight ever TWO rounds and decrease reps by 2
male 40/50/60/70/80
female 25/35/40/45/50

WEDNESDAY

Gymnastics

10 minute AMRAP
5-10 hspu - strict or kipping
3 jump to ring muscle up 3 strict dips
5 shoot throughs

Metcon (AMRAP - Reps)

4 minute window
 3 minute work 1 min rest
- 20/16 cal row
- 12 pull ups
accumulate 50 KB swings(24/16) AND  50 wall balls
-rest 1 minute
*RX plus CTB*can split however
* 20 minute (5 round) cap

THURSDAY

TESTING DAY

FRIDAY

Metcon

CrossFit Games Open 17.1 (Time)

For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

Strength

Power Snatch (12 minutes to find a heavy 2 )