CrossFit Moreton Bay workouts 3rd Dec - 9th Dec

MONDAY

Weightlifting

1 push jerk + 1 split jerk (find a heavy over 10 minutes)

1 push jerk + 1 split jerk

Metcon (AMRAP - Rounds and Reps)

25 minute AMRAP
3 ring/bar muscle up
5 sqaut snatch 70/50
8 power cleans
40 double unders

TUESDAY

Metcon (AMRAP - Rounds and Reps)

12 minute AMRAP
20 cal row
12 deadlifts 100/70
20 wallballs

Metcon (AMRAP - Rounds and Reps)

12 minute AMRAP
200 run
2.4.6.8.10 etc
box jumps 24/20
1 arm OH lunges 22.5/15

Metcon (AMRAP - Rounds and Reps)

12 minute AMRAP
40 double unders
3 rope climbs
10 HSPU

WEDNESDAY

Overhead Squat (build to 80% 3 x 3)

Metcon (Time)

5 rounds
8 squat cleans 80/60
8 devils press 22.5/15

THURSDAY

Metcon (AMRAP - Reps)

30 minute EMOM
min 1 - 12/10 cal bike
min 2 - 10 T2B and 10 push ups
min 3 - 10 box jump over and 10 air squats
min 4 - 10 KB swings and 10 Sumo DL high pull
min 5 - rest

Metcon (No Measure)

10 minutes skill work - gymnastics
- rope climbs
- muscle ups
- pull ups
- Handstands or handstand push up
- double unders
- pistols

FRIDAY

Bench Press (find heavy 3 in 12 minutes)

Cluster (find heavy 3 in 12 minutes)

Deadlift (find heavy 3 in 12 minutes)