Crossfit Moreton Bay Workout May 28th - June 2nd

Monday

Strength

Front Squat (5x3 70.75.80.85.90)

Metcon (Time)

3 rounds
15 dl 100/70
30 DB - S20 22.5/15
60 dubs

14 minute cap
scale weight
60 single unders

Tuesday

Weightlifting

Power Snatch (3 second pause at knee - build to a heavy)

looking for a MINIMUM 8 lifts today - focus on SOLID pause positioning

Metcon (Time)

10 rounds
5 thruster 42.5/30
5 chest to bar
5 ring dips

Wednesday

Strength

Shoulder Press (build to a heavy 3 over 5 lifts)

Push Press (build to a heavy over 5 lifts)

Metcon (2 Rounds for reps)

5 minute AMRAP
• 10 cal Row/ride
• 10 hang squat cleans 52/35
1 minute REST
then
5 min AMRAP:
• 10 OHS 52/35
• 10 Toes to Bar

Thursday

Metcon (Time)

10 weighted pull-ups
40 overhead lunges (20 each side)
10 weighted pull-ups
30 snatches, alternating arms
10 weighted pull-ups
20 overhead squats, 10 each arm
10 weighted pull-ups
10 Turkish get-ups (5 each side)
10 weighted pull-ups
*all with 22.5/15kg dumbell

Friday

Metcon (AMRAP - Rounds and Reps)

2018 AGQ event 4
5 minute AMRAP
9 HSPU
6 burpee over bar
3 snatch 75/52

5 minute rest then

Metcon (Time)

3 rounds
10 clean and jerk 60/42.5
400 run
14 minute cap