Crossfit Moreton Bay Workouts - 23rd July to 29th July

Monday

Metcon (AMRAP - Reps)

12 minute EMOM
min 1 max UB pull ups
min 2 5.5.4.4.3.3.- hang cleans (finish heavy)

Conditioning

12 minute amrap
6 DB push press 22.5/15
9 DL 102/60
30 dubs

Tuesday

Metcon (Time)

100 hang snatch 42.5/30
4 burpee every minute
*rx plus 50/35 burpee over bar

20 minute cap

Conditioning

3 rounds
100m sanddbag lunges

Wednesday

Metcon (AMRAP - Reps)

3 rounds
4 minutes
27 cal row
24 wall ball
MAX  BOX JUMP OVER
4 minutes rest

Core

21.18.15.12
hollow rocks/ sit ups/ slow flutter kicks

Thursday

Weightlifting

Squat Snatch ( 5 5 3 3 1 1 1 finish heavy)

Metcon (Time)

buy in 100 air squats
then 4 rounds
20 T2B
15 HSPU
10 ring dips
buy out 100 air squats

Friday

Weightlifting

BIG BANG (Time)

For Time
50 Power Cleans (225/155 lb)
*8 minute cap

Strength

Front Squat (• 5 sets 4 Front Squats + 8 Back Squats @ 70%)