Crossfit Moreton Bay workouts 27 August - 1st August

MONDAY

Strength

Front Squat (6 set 2 front/ 4 back @ 95%)

Metcon

Metcon (Time)

33.27.21.15.9
KB swings 24/16
sit ups

TUESDAY

Metcon

Metcon (AMRAP - Rounds and Reps)

12 minute AMRAP
• 5 hang Power Cleans 60/42.5
• 10 Pull-ups
• 15 Dumbbell Front squats 22.5/15

Strength

rest 3 minutes from metcon

Push Press (find a 3RM over 10 minutes)

WEDNESDAY

Weightlifting

Power Snatch (11 min EMOM - 3 postion snatch)

pockets
knee
floor
lifts
1-3 @45%
4-6 @55
7-9 @60
10- 11 @65

Metcon

country mile (Time)

1 mile run
50 air squats
40 box jumps
30 barbell facing burpee
20 power snatch 50/35

THURSDAY

Metcon (Time)

100 double unders
then 10 rounds
2 deadlifts 125/85
6 toes to bar
10 HS push ups
then
100 double unders

FRIDAY

Weightlifting

Squat Clean (find a heavy TnG 3 )

Metcon (AMRAP - Reps)

20 minute EMOM - 5 rounds
min 1 - 16/14 cal row
min 2 - 16 wall balls
min 3 - 16 OH walking lunges 22.5/15
min4 - rest - last round 200m sprint finish