Crossfit Moreton Bay WORKOUTS - sept 24th to 30th

MONDAY

Strength

Back Squat (find 1RM)

Metcon (AMRAP - Rounds and Reps)

13 minute AMRAP
8 double burpee over bar
5 deficit HSPU (4 inch/2 inch)
3 squat snatch 70/50

TUESDAY

Skill

Metcon (No Measure)

12 minutes  - bar skill 20-30 sec on
option 1
min 1 ring row
min 2 pull ups (band ok)
option 2
min1 pull up (band ok)
min2  CTB (band ok)
option 3
min 1 CTB (band ok)
min 2 Muscle up ring or bar (band ok)
option 4 - cannot let go of the bar for the complex
1 muscle up
2 chest to bar
3 pull up

Metcon (AMRAP - Rounds and Reps)

18 minute AMRAP
10 Deadlift 120/80
12 DB thrusters
14 1 arm DB lunge
*6/4 cal bike  sprint every 3

WEDNESDAY

Metcon (Time)

400 RUN
3 rope climb
30 shoulder to oh  40/25
3 rope climb
30 sumo DL high pull
400 ROW
200 double unders
30 burpee over bar
400 ROW
3 rope climb
30 sum DL high pull
3 rope climb
30 shoulder to OH
400 RUN

THURSDAY

TESTING DAY - 3 MOVEMENTS AND BENCHMARK

FRIDAY

Weightlifting

Power Clean + Hang Squat Clean (start @50% and build to HVY over 8 lifts)

Metcon (Time)

30 T2B  buy in
then
8 rounds
10 wall balls
10 box jump over
then
30 T2B  buy out