Crossfit Moreton Bay Workouts may 21st - 26th

Monday 

Strength

Deadlift (build to a heavy 6 DL over 18 minutes)

rest 2 min between attempts

Metcon

in a 5 minute window
400run then
 AMRAP
15 box jumps
15 hang power cleans 40/25
rest 5 minutes
then in 4 minute window
300 run
AMRAP
10 box jumps
10 hang power cleans 55/37.5
rest 4 minutes
then in a 3 minute window
200 run
AMRAP
5 box jumps
5 hang power cleans 70/50

Tuesday

Skill

Handstand Push-ups (12 minute EMOM 4-8 STRICT HSPU - )

every 3rd round attempt a max time free standing HS - can use wall to assist

Metcon

Metcon (Time)

5 rounds
20 wall balls
20 pull ups
20 DB snatch

Finisher

60 sit ups for time

Wednesday

Strength

Back Squat (back squat - 5x3 70.75.80.85.90)

Metcon

2 rounds
400 row
20 DL 60/42.5
30/20 cal bike
20 DB S2OH 22.5/15
400 row
20 wall balls

Thursday

Metcon (AMRAP - Rounds)

barbell cycling - 12 minutes death by EMOM clan and jerk- 60/42.5

Metcon (AMRAP - Rounds and Reps)

15 minute
AMRAP
9 thrusters 50/35
9 sumo DL high pull
9 burpee over bar

Friday 

Metcon

Metcon (AMRAP - Rounds and Reps)

12 minute AMRAP -
30 Dubs
10 KB front rack squat 20/12
2 rope climb

accessory work

3 giant sets
max set pull ups/
20 KB swings (UB)/
20 reverse KB lunges
20 glute brides -
rest 2 minutes

then
4 minue AMRAP
strict press 35/25 (from floor)
every rest perform 15 hollow rocks