Crossfit Moreton Bay workouts - April 23rd - 28th
MONDAY
Weightlifting
Hang Squat Clean (8 X start at 50% and work up to 85%)
Metcon (3 Rounds for reps)
fight gone bad style
3 rounds 1 min rest between
1. wall balls
2. S2OH - 20/15
3. box jumps 24/20
4.double under
5. KB swings
TUESDAY
Metcon (No Measure)
3 rounds
10 x 1 arm
KB press in lunge
oh squat
100m front rack 1 arm carry (swap half way)
this is for quality not time! you may chose different KB weights for the movements - activate your core!
Metcon (Time)
5 rounds
6 HSPU
6 power snatch 60/42.5
6 T2B
WEDNESDAY
ANZAC DAY - MURPH!
THURSDAY
Weightlifting
Split Jerk (5 x 3 @ 60/70%)
from is more important than weight today - be preapred for LESS weight if you are still practicing this movement
Metcon (AMRAP - Reps)
4 rounds
3 minute window 2 minute rest 21/18 cals
15 sumo DLHP 42.5/30
MAX deadball slams
FRIDAY
Strength
Front Squat (5 x 5 @ 60.65.70.75.80)
Metcon (AMRAP - Rounds and Reps)
7 minute AMRAP
10 reverse sandbag lunges (baby carry) 10/20
100m sprint (anyhow)
SATURDAY
Weightlifting comp - all levels