CrossFit Moreton Bay Workout 17th - 23rd

Monday

Weightlifting

Power Clean + Push Press + Push Jerk + Split Jerk (find a heavy complex over 12 minutes)

Metcon (Time)

100 air squats
40 ring rows
75 air squats
30 pull ups
50 air squats
20 CTB
25 air squats
10 bar Muscle ups

Tuesday

Weightlifting

3 Position Pause Snatch (14 minute EMOM - build to a heavy for the day )

1 Inch off Ground
Below Knee
Above Kneehold for 2 seconds at each point - explode from above knee position.

Metcon (AMRAP - Rounds and Reps)

15 minute AMRAP
33 KB swings
22 box jumps
11 Hang Snatch 40/25

Wednesday

Skill

12 minute EMOM
min 1 - 10 T2B
min 2 -  1 LEGLESS rope climb

Metcon (AMRAP - Reps)

4 rounds
in a 3 minute window
21/15 cal row
14/12/10/8 power clean 40/50/60/70
max bar over burpee
2 minute rest

Thursday

Strength

Front Squat (1 RM test day)

2 x3  bar - pause at bottom
then
3 @ 50
2 @ 65
2 @ 80
1 @ 90
1 @ 95
1 RM test
rest 2 -3 minutes between heavy sets

Metcon (AMRAP - Rounds and Reps)

8 minute AMRAP
12 wall ball
25 double unders

Friday

Strength

Deadlift (build to 75/80% then 5-5-5-5 )

Metcon (Time)

400 run
21 DB clusters 22.5/15
21 HSPU
400 run
15 DB clusters
15 HSPU
400 run
9 DB cluster
9 HSPU