CrossFit Moreton Bay - workouts 26th Feb - 3rd march
Monday
Weightlifting
10 min E2MOM:
• 1 Snatch
• 5-4-3-2-1 Overhead Squats
Within the first 2 minutes, perform 1 squat snatch followed by 5 overhead squats. Increase weight. In the next 2 minutes, perform 1 snatch + 4 ohs. Increase weight. Then, 1 snatch + 3 ohs, etc.
Metcon (AMRAP - Rounds and Reps)
15 minute AMRAP
5 HSPU
10 box jumps
20 wall balls
Tuesday
Core
3 ROUNDS
30 sec KB swings 24/16
30 rest
30 hollow hold/rocks
30 rest
30 sit ups
30 rest
Metcon (Time)
For time:
• 400 m Run
• 20 Front Squats 50/35
• 10 burpee over bar
• 400 m Run
• 15 Front Squats 60/40
• 10 burpee over bar
• 400 m Run
• 10 front Squats 70/47.5
• 10 burpee over bar
• 400 m Run
• 5 front Squats 85/55
• 10 burpee over bar
Wednesday
Metcon (Time)
5 rounds
30 double unders
15 DeadLifts 60/40
10 CTB
accessory work
5 rounds
5 strict pull ups
5 strict ring dips
5 strict T2B
rest 1 minute
then
3 rounds - not for time
14 reverse rack lunges 22.5/15
1 minute front rack hold
rest 1 minute
Thursday
Weightlifting
pausing power clean (Start approx 60% finish approx 75% of clean )
every 90 sec X 8
1 pause PC (knee and catch)
1 power clean
Metcon (AMRAP - Reps)
4 rounds for max reps:
4 min:
• 15 Thrusters 42.5/30
Then AMRAP:
• 10 Air sqauts
• 10 Push-ups
• 10 AbMat Sit-ups
1 min:
• Rest