Crossfit Moreton Bay workouts - June 18th - June 24th
monday
Skill
12 minutes AMRAP
15 hollow rocks
10 pull ups ( work on kipping or butterfly)
5 pistols ( per leg)
work through the movements with purpose - practice your kipping OR butterfly - work on your pistol progressions
Metcon (AMRAP - Reps)
16 minute EMOM
min 1 - 12 deadlifts 50/35
min2 - 10 front squats
min3 - 8 power snatch
min4 - 6 thrusters
Tuesday
Weightlifting
Clean and Jerk (1 RM)
Metcon (Time)
6 rounds
8 KB swings
8 KB sumo DL high pulls
8 lunges ( side hold KB) - each arm
8 1 arm thruster ( side hold KB) - each arm
Wednesday
Strength
Back Squat (5 x 10 @ 50%)
Metcon (AMRAP - Rounds and Reps)
14 min AMRAP:
8 T2B
4 Deadlifts 225/155#
8 HSPU
200m run
Thursday
Weightlifting
Snatch (1RM)
Metcon (Time)
4 rounds
20 double under
15 wall balls
10 burpee
5 bar muscle ups
1 minute rest
*score SLOWEST round
Friday
Strength
Shoulder Press (3 x 6 @ 80%)
Push Press (3 x 6 @ 80%)
Metcon (Time)
17 minutes to accumulate longest bar hang - every time let go bar
400m run
6 power clean TnG 60/42.5