CrossFit Moreton Bay Wrokouts 30th july - 4th August

Monday

Strength

Push Press (find a heavy 3 over 10 min)

Push Jerk (find a heavy 2 over 10 minutes)

Metcon

Cement mixer (Time)

7 rounds on the 3 minutes
400 run
12 T2B
score slowest round

Tuesday

Strength

Squat Clean (10 minutes to find a heavy)

Metcon (Time)

30m HS walk (5m increments)
9 squat cleans 82.5/60
22.5 m HS walk
12 squat clean
15m HS walk
15 squat clean
7 m HS walk
*25 minute cap

Wednesday

Skill

12 minute EMOM - bar skill
pull up/ctb/muscle up
pick a number 3-8 and stick to it

Metcon (AMRAP - Rounds and Reps)

18 minute AMRAP
18 slam balls
14 burpee over bar
10 shoulder to overhead 60/40

Thursday

Weightlifting

Hang Snatch (build to a heavy then repeat)

Metcon (Time)

21- 15 - 9
deadlifts 102/70
box jumps 24/20
wall balls 9/6
*75 double unders between each round - start and finish with double unders

Friday

Strength

Front Squat (• 5 sets 4 Front Squats + 8 Back Squats @ 75%)

Metcon (Time)

3 rounds
10 DB snatch left arm
10 DB oh squats left arm
10 HSPU
10 db snatch right arm
10 db ohs right arm
10 HSPU
*22.5/15 kg DB