CrossFit Moreton Bay workouts feb 5th - 10th

Monday

Weightlifting

1 power clean 1 squat clean
min1 - 70/40
min2 - 75/45
min3 - 80/50
min4 - rest
min 5 - 85/55
min6 - 90/60
min7 - 95/65
min8 - rest NOW ONLY SQUAT CLEAN
min9 - 100/70
min10 105/72.5
min11 110/75

Metcon (AMRAP - Rounds and Reps)

12 minute AMRAP
50 double unders
12/15 calorie row/ride
8 power snatch 50/35

Tuesday

skill

12 minutes to find MAX l-sit (3 attemps) and max set T2B (2 attempts)

Metcon (Time)

21-15-9
wall ball 10/9
pull up
thruster 42.5/30
box jump 24/20
kettlebell swings 24/16

Wednesday

Metcon

CrossFit Games Open 16.1 (AMRAP - Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups

Thursday

Strength

Paused Front Squat (build to a heavy 3 - 3 second pause at bottom)

Metcon (Time)

5 rounds
200 run
10 deadlifts 60/42.5
10 shoulder to overhead
rest 1 minute

Friday

Metcon (AMRAP - Reps)

6 rounds - 12 minutes
90 sec on 30 sec rest
15/12 cal row or ride
MAX HSPU

Metcon (AMRAP - Rounds and Reps)

8 minute AMRAP
5 power clean 50/35
10 KB swings 24/16
15 box jump overs