CrossFit Moreton Bay WORKOUTS November 5th - 10th

MONDAY

Weightlifting

Power Clean + Hang Squat Clean + Jerk (10 minutes to find a heavy complex)

Metcon (Time)

20 squat snatch 40/25
10 box jump 24/20
10 pull up
15 sqaut snatch 50/35
15 box jump
15 pull up
10 sqaut snatch 60/42.5
20 box jump
20 pull up
5 squat snatch 70/50

TUESDAY

Metcon (AMRAP - Rounds and Reps)

WODAPALOOZA qualifier event 4
(in pairs)
16 minute AMRAP
1 devil press22.5/15
1 box step up 24/20
2/2 then 3/3 etc etc
*1 partner does 1 move then other partner THEN move to next move

Strength

Bench Press (5 x 3 @ 80 %)

accumulate 100 russian twist 22.5/15

WEDNESDAY

Metcon (Time)

The 100
100 wall balls
100 cleans 40/25
100 box jump overs 24/20
100 KB swings 24/16
1 mile run
* every minute 2 burpees (except mile run)
*can do in any order
*must finish movement before moving

THURSDAY

Strength

Deadlift (5 x 3 @ 80%)

build to weight by
5 @ 30-40%
5 @ 50 %
4 @ 60%
4 @ 70%

Metcon (2 Rounds for reps)

6 minute AMRAP
10 Deadball slams 12/9
8 HSPU
rest 2 minute
6 minute AMRAP
10 KB SDLHP 32/24
20 sit up

FRIDAY

Back Squat (3 x 10 @ 60/65/70% )

rest 90 seconds between rounds

Metcon (Time)

5 rounds on 3 minutes
18/15 cal row
12 DB overhead walking lunge 22.5/15
10 T2Bscore slowest round - rounds should take no longer than 2.30 or scale volume