CrossFit Moreton Bay workouts June 26th - 30th

Monday

Weightlifting

Power Clean (2 pos pause - 6 x 2 @ 75% (knee and catch))

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Tuesday

Strength

Push Press (3 x 6 @ 80 )

Push Jerk (3 x 4 @ 80 %)

Conditioning

12 minute EMOM
min 1 - 2 rope climbs
min 2 - 18 DB front squats 22.5/15

Wednesday

Skill

5 minutes of double under practice
OR
5 minute EMOM
40 double unders

Metcon (AMRAP - Rounds and Reps)

30 minute AMRAP of:

Jackie

1000m Row
50 Thrusters 20/15
30 Pull-ups
Then

Karabell

10 rounds
3 Snatches 60/42.5
15 Wall Ball (20/14lbs @ 10″/8″ target)
Then

AMRAP of Cindy in the remaining 30 minutes:

5 pull-up
10 push-up
15 squat
Your result is rounds of Cindy completed.

Thursday

accessory work

15 minutes - no measure
30 sec KB hold in squat
20 kb step ups
5-10  kipping HSPU
rest as needed between sets

Metcon

15 minute amrap -
3 ring muscle ups
6 power cleans 90/60
9 box jumps 30/24

Friday

Strength

Back Squat (1 RM TEST)

Last test in this cycle

Metcon

AMRAP 17 min of:
400m Run
30 Deadlifts 85/60
10m Handstand Walk
20 Kettlebell Swings 32/24
20 toes to bar