Crossfit Moreton Bay - workouts 19th Feb - 24th Feb

Monday

challenge chipper (Time)

800m run
70 cal row/ride
60 KB swings 24/16
50 Wall balls 10/9
40 box jumps24/20
30 sit ups
20 pull ups
10 HSPU

repeat of 9th Jan - compare your time

Tuesday

Weightlifting

4 point complex (find a heavy over 15 minutes)

1 deadlift
1 power clean
1 hang squat clean
1 thruster

Met Con

burpee box jump/wallball test (AMRAP - Reps)

2 rounds
rnd 1BURPEE BOX JUMP OVER 24/20
rnd 2 WALL BALLS
AMRAP 2.30
rest 1 min
AMRAP 1.30
rest 1 minute
AMRAP 30 sec
rest 2 minutes

Wednesday

Skill

12 minute GYMNASTIC EMOM
pick a OPEN movement you are working on - 3-6 reps per minute
pull up/ctb/muscle up (or progression) jumping pull ups or jumping CTB (6-10 per round) OR hspu (1 ab mat max) or hand release push up

Metcon (AMRAP - Reps)

2 rounds
min 1 - 15/12 cal row
min 2 - 5 deadlift
min 3 - 45 sec MAX dumbell snatch
min 4 - rest
min 5 - 15/12 cal row
min 6 - 5 deadlift
min 7 - 45 sec MAX dumbell lunge
min 8 - rest

Thursday

Metcon (AMRAP - Rounds and Reps)

5 minute amrap
25 double under 2hspu
25 double unders 4 hspu
25 double unders 6 hspu
etc etc

Metcon (Time)

13 squat snatch @ 40/30 - 2 min
rest 2 minute
11 sqaut snatch @ 50/35 - 6 min
rest 2 minute
9 squat snatch @ 60/42.5 - 10min
rst 2 minutes
7 sqaut snatch @ 70/50 -14 min
rest 2 minutes
5 squat snatch @ 80/57.5 -18 min

Friday

FRIDAY NIGHT LIGHT!! - CROSSFIT OPEN!