Crossfit Moreton Bay workout - March 26th to April 2nd
Monday
Weightlifting
Back Rack Lunge (8 sets to find a med/heavy 6 (3 per leg))
not max!
Metcon (AMRAP - Rounds and Reps)
10 minute AMRAP
5 T2B
10 box jump overs
20 double unders
Tuesday - TEST DAY
Strength
Shoulder Press (10 minutes to find MAX)
Push Press (10 minutes to find a MAX)
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Wednesday
Skill
10 minutes to practice
frog stand
headstands
handstand
HSPU or HS walks
Metcon (AMRAP - Rounds and Reps)
20 minute AMRAP
4 power snatch 60/42.5
8 bar over burpee
12 deadlifts
16 wall balls
Thursday
Strength
Back Squat (find a 1 rm over 20 minutes)
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips