Crossfit Moreton Bay Workouts August 20th -26th

MONDAY

Skill

10 minute EMOM
6 toes to bar
8 box jumps

Metcon (Time)

800 run
400 sandbag carry
200 farmers carry
400 sanbag carrry
800 run

20 minute cap

TUESDAY

Weightlifting

12 minute EMOM
min 1-4
power clean
hang squat clean
press
min 5-8
power clean
hange squat clean
push press
min 9-12
power clean
hang squat clean
push jerk
*build to finish heavy

Metcon (AMRAP - Reps)

5 rounds for max burpees:
90 seconds:
• 10 Power Snatches 40/25
• 10 Overhead Squats 40/25
• Max Lateral Burpees over Bar
30 seconds Rest

WEDNESDAY

Strength

Front Squat (6 sets 3 front 6 back @90%)

Metcon (Time)

5 rounds for time
• 5 Bar Muscle Ups
• 10 Dumbbell Power Snatch 22.5/15
• 70 double unders

THURSDAY

Skill

12 minute EMOM
min 1 - bar or ring  skill - pull up/CTB/muscle up or transition
min 2 HSPU skill

Metcon (AMRAP - Reps)

13 minute AMRAP
15/12 cal row/ride
10 shoulder to OH 60/42.5
50 air sqauts

Friday

Metcon (AMRAP - Rounds and Reps)

32 minute AMRAP
320 run
32 thrusters 42.5/30
32 KB swings
32 clean and jerks 42.5/30
32 push ups
32 hang snatch 42.5/30
32 wall balls
32 deadlifts 42.5/30