Crossfit Moreton Bay Workouts - 6th August - 11th August
MONDAY
Weightlifting
Power Clean & Jerk (8 rounds-on the 2 minute 3 power C&J - TnG)
start around 40% - and finish heavy - no misses! can repeat weight
Metcon
Metcon (Time)
9-15-21-15-9 reps for time:
• Chest-to-bar Pull-ups
• Overhead Squats 42.5/30
12 minute cap
TUESDAY
Skill
12 minute EMOM
min 1 - max kipping HSPU 45 sec
min 2 - 10 DL 90/60
Metcon (4 Rounds for reps)
3 min AMRAP:
• 20 Box Jump Overs 24/20"
• Max Power Snatches 35/15
1 min Rest
3 min AMRAP:
• 20 Box Jump Overs 24/20"
• Max Power Snatches 42.5/25
1 min Rest
3 min AMRAP:
• 20 Box Jump Overs 24/20"
• Max Power Snatches 50/30
1 min Rest
3 min AMRAP:
• 20 Box Jump Overs 24/20"
• Max Power Snatches 60/42.5
WEDNESDAY
Strength
Front Squat (• 5 sets 4 Front Squats + 8 Back Squats @ 80)
Metcon
In Pairs
18 minute ROW/RIDE for distance
* swap every 90 seconds and NON rower performs AMRAP of - 5 toes to bar/ 10 push up/15 thruster 20/15
THURSDAY
Glen (Time)
For Time:
30 Clean and Jerks, 135#
1-Mile Run
10 Rope Climbs, 15'
1-Mile Run
100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
OR
HEAVY GLEN (Time)
30 clean and jerks 85/60
1 mile run
10 rope climbs
1 mile run
100 burpee over bar
45 minute cap
Friday
4 rounds 1 minute station each
min 1 - 16 DB snatch 22.5/15
min 2 - 200 run
min 3 - 16 walking OH lunges 25/15
min 4 - 10/8 cal bike
min 5 - 16 KB swings 24/16
min 6 - 40 double unders
min 7 - 16 wall balls
min 8 - rest