Crossfit Moreton Bay - workout 12 march -17th march

weightlifting

Power Snatch + Hang Squat Snatch (build to a heavy over 6 lifts)

Metcon (Time)

4 rounds for time:
• 15 Deadlifts *
• 15 Box Jump Overs 24/20”
Round 1: 60/42.5
Round 2: 85/60
Round 3: 100/70
Round 4: 120/85

Metcon (Time)

3 rounds for time:
• 27/24 calorie Row
• 21 Kettlebell Swings 32/24
• 15 pull ups
• 9 HSPU
• 3 Rope Climbs 15’

30 minute cap

Metcon (Time)

5 rounds
12 hang cleans 50/35
10 bar over burpee

Strength

Front Squat (5 x 6 50/55/60/65/70)

perform 30 double unders before each set - rest 2 minutes after each set is finished

Metcon

3 rounds 45 sec on 15 off
1. cal row
2. wall balls
3. sit ups
4. shoulder to oh 20/15
5. cal bike
6.knees to elbow
7.slam ball 12/9
8. oh lunge 20/10

score lowest score of each movement over 3 rounds

Brett WardleyMarch 10, 2018Comment