Crossfit Moreton Bay - May 8th - May 15th

Tuesday

Skill

10 minute EMOM
4- 10 kipping HSPU

scale to ab mat/pike push up/regular push up

Metcon (Time)

for time
start each rounds
15T2B 50 dubs
then
13 squat clean 60/40
11 squat clean 80/50
9 sqaut clean 90/60
7 sqaut clean 100/70

Wednesday

Metcon (AMRAP - Reps)

10 minute EMOM
8 DL 50/35
6 Shoulder to OH

Weightlifting

Power Clean & Jerk (build to 90 % in 20 minutes)

push jerk or split jerk - pend some time at the lighter weights before building load

Thursday

Strength

Front Squat ( 5x4 @ 65.70.75.80.85)

Metcon (Time)

800 run
20 snatch 60/42.5
20 OHS
20 thrusters
800 row

Friday

Metcon (Time)

new Gymnastic 30
30 pull up
30 push ups
30 pistols
30 HSPU
30 T2b
30 sit ups
30 bar muscle ups
30 burpee
30 ring dips
30 air squats