Crossfit Moreton Bay Workouts May 14th - 20th

Monday 

Skill

12 minute EMOM
T2B 6-8  - if you do not have T2B this is a practice session - also practice linking them

Metcon

AGQ 2018 wod 2 (Time)

4 rounds for time
25 ctb
5 cleans 111/77 (power or squat)
15 minute CAP

this is and age group (teens and masters) qualifier workout
scale to banded CTB or pull ups
scale clean weight

Tuesday

Weightlifting

Power Clean & Jerk (build to 90% over 18 minutes)

split jerks today

Metcon (Time)

2 rounds
80 box jumps
40 burpees

Wednesday

squat snatch - barbell cycling
minute
1 - 5 @ 40/25
2 - 5 @ 40/25
3 - rest
4 - 4 @ 50/30
5 - 4 @ 50 /30
6 - rest
7 - 3 @ 60 /35
8 - 3 @ 60 /35
9 rest
10 - 2 @ 65/40
11 - 2 @ 65/ 40
12 - rest
13 - 1 @ 70/45
14 - 1 @ 70 / 45

Metcon

AGQ 2018 wod 1 (Time)

4 thusters
1 rope climb
8 thrusters
2 rope climb
12 thrusters
3 rope climbs 60/42.5
 (10 minute cap)

thursday

accessory work

4 rounds
12 kneeling shoulder press
20 hollow rocks
rest 1 minute

choose your own weight - keep core tight

Metcon (Time)

50 KB  swings 24/16
200 farmer carry
40 goblet squats 24/16
200 farmers carry
30 KB snatch (alt arms) 24/16
200 farmers carry

20 minute cap

Friday

Strength

Push Jerk (build to 80% and perform 8 doubles )

Metcon

AGQ 2018 wod 3 (AMRAP - Rounds and Reps)

20 minute amrap
50 wall balls
100 dubs
50 ft HS walk
100 dubs
50 cal row
100 dubs
50 ft HS walk
100 dubs

Saturday - black out WOD RELEASED FRIDAY NIGHT