Crossfit Moreton Bay workouts - 9th - 14th
Monday
Strength
Back Squat (back squat 5 x 5 @ 60.65.70.75.80)
Metcon (Time)
20.15.10.5
dumbell thrusters
t2b
Tuesday
Core
3 rounds
30 sit ups
30 hollow rocks
30 sec side plank each side
Metcon (Time)
5 rounds
200 m over head sandbag carry
5 strict pull ups
5 strict HSPU
20 lateral jumps over SB
Wednesday
Weightlifting
Power Clean (build to 70% then 6 doubles)
Metcon
40 snatch 35/25
20 snatch 50/35
10 snatch 60/42.5
3 burpee each minute
Thursday
Metcon (AMRAP - Rounds and Reps)
10 minutes
2/4/6/8/10/12/14 etc....
shoulder to OH (50/30)
box jumps 20"
Conditioning
row/ride conditioning (10.30)
2 rounds
1.30 0n 30 rest
1.00 on 1 min rest
30 on 1.30 rest
Friday
Strength
Push Press (push press 5x 5 @ 70)
Metcon (Time)
4 rounds
400 run
20 wall ball
10 push up
then 100 KB swings
20 minute cap