CROSSFIT MORETON BAY workouts - june 11th 17th

MONDAY

Strength

Front Squat (1RM test)

Metcon (Time)

50 front squats 40kg/25
50 burpee over bar
50 power snatch 40/25
50 pull ups
50 SUMO DL HP

TUESDAY

Metcon (AMRAP - Rounds)

12 minute AMRAP -
6 shoulder 2 OH 60/40
10 OH box jump overs
14 med ball slams

Conditioning

5 x 400 - 50 double unders after every lap except the last .

WEDNESDAY

Weightlifting

1 power snatch + 2 OHS  (BUILD TO A HEAVY over 6+ lifts)

Metcon (Time)

5 rounds
6 power cleans 80/60
12 toes to bar

THURSDAY

Metcon (4 Rounds for reps)

2 rounds
2 minute stations
1.  box jump burpee 24/20
2.  dumbell snatch 22.5/15
3. row for cals
4.  DB weighted step ups 22/15 @20'
5.  sit ups
6. ride for cals
7. oh plate lunge 25/15
8. REST

FRIDAY

Metcon (AMRAP - Reps)

12 minute EMOM
10 wall balls
4 CTB

scale volume
jumping CTB or ring rows

Weightlifting

Hang Squat Clean (find a heavy over 6-8 lifts - can attempt 1rm)