CROSSFIT MORETON BAY WORKOUTS 9 JULY - 14th JULY

MONDAY

Strength

Front Squat (• 7 Front Squats + 13 Back Squats @60)

Metcon (Time)

400 run
30 box jumps 24/20
30 wallball  10/9
400 run
30 KB swings 24/16
400 run
30 KB
400 run
30 box
30 wall ball

24 minute cap

TUESDAY

Metcon (Calories)

4 rounds
3minutes
10 T2B
10 SNATCH 60/42.5
max cal row/ride
rest 2 min

accessory work

3 rounds
200m walk - with DB
50 rs oh
50 ls oh
50 front rack
50 oh both
*choose your own weight

WEDNESDAY

Strength

Shoulder Press (12.10.8.6.12  - build heavy 6 then repeat 10)

5 x 5 strict chest to bar pull ups

Metcon (AMRAP - Reps)

7 minute EMOM
7 burpee
20 DOUBLE UNDER -
remain thrusters 45/30

THURSDAY

Weightlifting

On the 2 minute
round 1 -3 - 6 squat clean 80/60
round 4- 6 - 4 squat clean 95/67.5
round 7-8 - 2 squat clean 110/75

Metcon (AMRAP - Rounds and Reps)

12 minute AMRAP
6 HSPU
12 DB overhead lunge 22.5/18
18 DB snatch 22.5/15

FRIDAY

10 minutes SKILL PRACTICE - rope climb foot lock/ double unders/ HS walks

Metcon (AMRAP - Reps)

Fight club
1 min max reps
thruster 42.5/30
power clean
box jump over
pull up
cal bike
1 min rest