Crossfit Moreton Bay workouts - Sept 3rd to 8th

MONDAY

Strength

Bench Press (find a heavy 3 bench press)

Metcon (Weight)

3 x 12 bicep curls - finish heavy

Metcon

Metcon (AMRAP - Rounds and Reps)

15 minute amrap -
3 bar muscle ups
6 sqaut snatch 50/35
9 double burpee over bar

TUESDAY

accessory work

15 minutes
30 sec DB hold in squat -
20 DB step ups
10 HSpu

experiment with postions - rack - oh - in front - elbows tall - go light yet make challenging

Metcon (Time)

4 rounds
16 overhead lunges 20/15
11 box jumps 30/24
40 double unders

WEDNESDAY

Weightlifting

12 minute EMOM
min 1 2 x pause power clean - 2 pos at 75%
min 2 max strict pull up

Metcon

Bunny Hill (Time)

800/400/200 run
2 rope climbs
9.12.15 shoulder to OH 60/42.5

THURSDAY

Strength

Front Squat (4 sets - 2 front/4 back @100%)

Metcon (Time)

5 rounds for time
20 wall balls
8 m HS walk
1 round DT

FRIDAY

Airforce Wod (Time)

20 thrusters
20 SDLHP
20 push jerks
20 overhead squats
20 front squat
42.5/30kg
every minute you will do 4 burpees -including starting with burpees

12 minute cap

Metcon (Time)

100/80 cal row for time
every 2 minutes 16 dumbell snatch 22.5/15

12 minute cap

Metcon (AMRAP - Reps)

12 minute emom
min 1 - 14 DB slams
min 2 - 200m sprint