Crossfit Moreton Bay workouts - Aprl 29th - may 5th

monday

Weightlifting

hang squat snatch (8 lifts start at 50% and work up to 85 no more)

Metcon (Time)

3 rounds
15 DB snatch
12 box burpee
9 HSPU
1 minute rest

Tuesday

Skill/strength

6 minute EMOM strict pull ups 60% of max each round

Metcon (Time)

100 air squats
2 rope climbs
50 dubs
2 rope climbs
50 sit ups
2 rope climbs
50 wall balls
2 rope climbs
50 dubs
2 rope climbs
100 air squats

25 minute cap

Wednesday

Strength

Back Squat ( 5 x 4 @ 65.70.75.80.85)

Metcon (AMRAP - Rounds and Reps)

12 minute amrap

1.2.3.4.5.6.7.8.9.10.9.8.7.6.5.4.3.2.1.

hang clean 50/35
bar over burpee

Thursday

Metcon

3 rounds 1 minute on each
18/15 cal row
20 deadball slams
3 power cleans 90/60
20 oh plate lunges 20/10
3 bar muscle ups
7 deadlifts 110/75
15/12 cal ride
rest for 2 minutes

Friday

Strength

Shoulder Press (5 x 4  @ 75/80%)

Metcon (Time)

800-600-400-200 run
40/30/20/10 thrusters 25/35

20 minute cap

Saturday - black out WOD released Friday 8pm