Crossfit Moreton Bay workouts June 4th - 10th

Monday

Weightlifting

Clean complex  (find a heavy of complex)

1 power clean+1 front squat+1 thruster+1 push jerk

Metcon (AMRAP - Rounds and Reps)

5 rounds
3 min work 1 minute rest
3 snatch 60/42.5
6 push up
9 box jumps

Tuesday

Gymnastics

EMOM 12 minutes
min 1 -5 kipping pull ups
min2 - 5 CTB
min3 - 3 muscle up

Metcon 

14 minute AMRAP
2 rope climbs
10 DB snatch 22.5/15
50 double unders
then
50m overhead walking lunge with DB

Wednesday

accessory work

3 sets
8 suitcase DL each side
8 double KB or DB step ups (side)
8 evil wheel roll outs

Metcon

deconstructed NANCY (Time)

2k run
75 OHS 42.5/30

Thursday

Strength

Back Squat (double - build to 95%)

Metcon

Metcon 

30/22 cal row
then
21-15-9
DB clean and jerk  22.5/15 (21.15.9 each arm)
HSPU

Friday

Skill

8 minutes to find a
MAX 8 weighted push ups
then
8 minutes to find a
max L sit bar hang

Metcon (AMRAP - Rounds and Reps)

20 minute AMRAP
15 wall balls
12 KB swings
9 T2B