Crossfit Moreton Bay workouts 12-17 FEB

Metcon (Time)

50 wall balls
50 double unders
40 box jumps
40 toes to bar
30 HsPU
30 bar over burpee
20 clean 60/42.5
20 push jerk
10 snatch
10 CTB

30 minute cap
Scale as appropriate

strength

Back Squat (5 x 8-10 @ 50/60% - on the 2 min)

Metcon

5 x 400 On the 2.30 record your fastest and slowest time

Strength

Deadlift (50/3 60/3 70/3 80/2 85/2)

Metcon (Time)

7 rounds
10 sumo DLHP 42.5/30
10 ring dips

Skill

pull up/muscle up

10 minute EMOM
Pick a skill 2-6 reps you can hit with form

Metcon (AMRAP - Rounds and Reps)

20 minute amrap
15 kb swings 24/16
15 db push press 22.5/15
15 overhead kb lunge
15 db snatch

CrossFit Games Open 16.3 (AMRAP - Reps)

AMRAP 7 minutes
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Metcon (Weight)

12 minute emom
Minute 1 - 6 front squat - clean from floor 90/60
Minute 2 - 8m handstand walk

Brett WardleyFebruary 12, 2018Comment