Crossfit Moreton Bay Workouts - July 16th to July 21st

Monday

Strength

Front Squat (4 sets - 7 Front Squats + 13 Back Squats @ 65%)

Metcon (Time)

21-15-9
hang power clean 50/35
box jumps/
pull  ups/
KB snatch 24/16

Finisher

2 minute plank hold

Tuesday

Weightlifting

3 Postition Snatch (8 minute EMOM - build to med/heavy)

2 second hold(knee/launch/catch)

3 Position Clean  (build to a med /heavy)

2 second hold (knee/Launch/catch)

Metcon (Time)

40/30 cal row
then 2 rounds
10 snatch 42.5/30
25 double unders
10 HSPU
25 double under
10 SQUAT snatch 42.5/30
then 12/10 cal ride

Wednesday

Metcon (Time)

10 rounds -
9 push jerks 50/35
8 ring dips
7 box jump overs

accessory work

3 rounds
16 lunges with DB 1 oh 1 side
10 man maker push ups
8 DB curls (each arm)

Thursday

Metcon

3 minute rest between workouts

Metcon (AMRAP - Reps)

12 minute EMOM
min 1 8 T2b
min 2 18 wall balls

Metcon (Time)

2 rounds
20 burpee
40 push up
60 DB clean and jerk 20/15
80 walking lunges
100 sit ups

Friday

Strength

Push Press (6 x 6 - finish heavy)

Weighted Pull-ups (3 x 3 - find a heavy 3)

Metcon (Time)

21 front squats 60/42.5
21 kb swings 32/24
400 run
15 front squats
15kb swings
400 run
9 front squats
9 kb swings
400run