Crossfit Moreton Bay workouts 19th March - 24th March

Monday

Weightlifting

Snatch (build to a heavy 2 - power or sqaut)

Metcon (Time)

4 rounds for time:
• 21 Wall Balls
• 12 Power Snatches 42.5/30

Tuesday

Metcon (Time)

100 double unders
50 kb swings 24/16
40 goblet lunges
30 box jumps
20 hang cleans 60/42.5
10 bar muscle ups
20 hang cleans 60/42.5
30 box jumps
40 goblet lunges
50 kb swings
100 double unders

Wednesday

Metcon (AMRAP - Rounds and Reps)

12 minute AMRAP
10 DB squats 20/15
5 push ups
10 DB snatch
5 push up

Skill

10 minute EMOM pull up/CTB
10.9.8.7.6.5.4.3.2.1

Thursday

Metcon (AMRAP - Reps)

4 rounds
in 3 minute window
25/21 cal row
15 push jerk 60/42.5
MAX bar over burpee
then
rest 2 minutes

weightlifting

1 power clean + 1 push jerk  + 1 cluster (find a heavy over 15 minutes)

Friday

FRIDAY NIGHT LIGHT CROSSFIT OPEN 18.5