Crossfit Moreton Bay workouts 13th August to 18th August

Monday

Strength

Front Squat (6 sets - 3 front/6 back @85%)

Metcon (Time)

8 minute AMRAP
14 wall balls
8 hang power cleans 60/42.5

Tuesday

Metcon (Time)

1 round
800 run
21 burpee over DB
21 DB clean and jerk 22.5/15
2 rounds
400 run
15 burpee over DB
15 DB celan and jerk
3 rounds
200 run
9 burpee over db
9 db clean and jerk

28 minute cap

accessory work

10 minute EMOM - bar skill
pull up CTB - kipping or butterfy

Wednesday

Metcon (Time)

30/25 cal ride
25 T2B
50 Sand bag squat
50 KB swings 24/16
25 SB box jump over burpee 30/24
400m sandbag run

accessory work

3 rounds
30 sec DB hold in squat
16 sit up with DB reach
25 band pull aparts
rest 1 min

Thursday

Strength

Shoulder Press (6 x 3 shoulder press - finish heavy)

Metcon

2018 CF games masters workout 3 (Time)

50 double-unders
5 squat snatches
50 double-unders
4 squat snatches
50 double-unders
3 squat snatches
50 double-unders
2 squat snatches
m - 65/75/84/93
f - 50/55/60/65

Friday

Metcon (4 Rounds for reps)

4 rounds
3 minute window
27/21 cal row
then amrap
7 pull ups
7 SUMO DL HP 42.5/30
rest 2 minutes
*score is pull ups and SDLHP

Weightlifting

3 x 3  pausing clean DL (moderate weight)
3 x 3  clean high pull (moderate)
7 minute EMOM x 2 power clean
*build each minute finish mod/heavy (70/80%)