Crossfit Moreton Bay workouts July 2nd - July 7th

Monday

accessory work

15 minutes to work through AMRAP
5 strict pull ups
5-10 kipping OR butterfly pull ups
max hanging L-SIT

Metcon (AMRAP - Reps)

AMRAP 4:
3 Rounds:
12 Deadlifts 42.5/30
9 Hang Power Cleans
6 Push Jerks
Max bar over burpee (lateral)
rest 4 minutes
AMRAP 4:
2 Rounds:
12 Deadlifts 60/42.5
9 Hang Power Cleans
6 Push Jerks
Max bar over burpee (lateral)
rest 4 minutes
AMRAP 4:
1 Round:
12 Deadlifts 70/52.5
9 Hang Power Cleans
6 Push Jerks
Max bar over burpee (lateral)
*score is burpees completed

Tuesday

Weightlifting

On the 2 minute
round 1 -3 - 6 squat snatch 60/40
round 4- 6 - 4 squat snatch 70/50
round 7-8 - 2 squat snatch 80/55

Metcon (Time)

3 Rounds:
20/18 Calorie Row/ride
15 Thrusters, 42.5/30
12 Chest-to-bar Pull-ups

Wednesday

Strength

Front Squat (4 X 7 front squat + 13 back sqaut @50/65%)

Metcon (Time)

20 - 18 - 16 - 14 - 12- 10
dumbell snatch 22.5/15
run 100m between sets

Thursday

Metcon (Time)

1 k run
then
60 KB swings 24/16
50 wall balls
40 KB overhead lunge (20 each arm)
30 box jumps
20 toes to bar
10 HSPU
then
1 k run

Friday

Weightlifting

Power Clean + Hang Squat Clean + Jerk (build to a heavy over 6 plus lifts )

Metcon (AMRAP - Reps)

15 minute AMRAP
120 -100-80-60-40-20
double unders
18-15-12-9-6-3
power clean and jerk