CrossFit Moreton Bay Workouts 14th jan - 19th jan

MONDAY

Strength

Paused Front Squat (5 x 4 (50,60,65,70,75))

2 second pause

Metcon (Time)

4 rounds
12 dumbell step ups 22.5/15
6 burpee over box 24/20
3 rope climb

TUESDAY

accessory work

3 Rounds, Not for Time:
5 Strict Toes to Bar
10 Romanian Deadlifts 20/15
15 Abmat Sit-Ups
20 Banded Good Mornings

Metcon

6 minute amrap
10 wall balls
30 double unders
3 minute rest
6 minute AMRAP
30 double unders
10 DB push press 22.5/15
3 minute rest
6 minute AMRAP
10 DB push press
10 cal row

Wednesday

squat snatch and 2 OHS 

build to a heavy over 14 minutes - minimum 8 lifts

CrossFit Games Open 15.4 (AMRAP - Reps)

8-Minute ARMAP of:

3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

THURSDAY

Metcon (Time)

800 run
21-15-9
toes to bar
hang snatch 42.5/30
800 row
21-15-9
pull up
thruster 42.5/30
then
30 burpee over bar

FRIDAY

WEIGHTLIFTING

10 minute E2MOM
1 power clean + 2 front sqauts + 1 push press
- build to a heavy over 6 lifts

Metcon (AMRAP - Reps)

16 minute EMOM
min 1 - 12/9 cal bike
min 2 - 12 deadlifts 100/70
min 3 - 14 OH db lunge 22.5/15
min 4 - 16 dumbbell snatch 22.5/15