CrossFit Moreton Bay Workouts Jan 21st - Jan 26th
MONDAY
Strength
Overhead Squat (5.5.3.3.1.1)
50/65/80/90/95/100+
Metcon (Time)
5 rounds for time:
• 15/12 calorie Row
• 10 Chest-to-bar Pull-ups
• 5 Snatch 60/42.516 minute cap
TUESDAY
Metcon (AMRAP - Reps)
4 x 5 minute EMOM
1 - 15 box jumps
2 - 6 strict pull ups
3 - 12 burpee over bar
4 - 10 HSPU or kick up or push up
Weightlifting
1 minute rest from last EMOM
Squat Clean (8 minutes to find 1 rm squat clean)
WEDNESDAY
Weightlifting
Split Jerk (10 minutes to build to 80% and repeat )
today is a tech day - work on the movement - dont be concerned with the weight
Metcon
Metcon (AMRAP - Reps)
5 minute work
400 run
then AMRAP
12 deadlift 85/60
12 wall balls
5 minute rest
5 minute work
400 run
then AMRAP
9 deadlifts 100/70
9 wall balls
5 minutes rest
5 minutes work
400 run
6 deadlifts 125/85
6 wall balls
THURSDAY
Metcon (AMRAP - Reps)
5 rounds
On the 5 minutes
15/12 cal bike
5 dumbell clean and jerk L 22.5/15
5 dumbell clean and jerk R
10 DB snatches
10 toes to bar
Core
3 Sets:
20 Weighted Sit-Ups (DB)
25 Flutter Kicks
30 Second superman hold
FRIDAY
Gymnastics
Metcon (AMRAP - Reps)
Alternating On the Minute x 12:
Minute 1: 50 Double Unders
Minute 2: 8m Handstand Walk
Metcon
10 minutes of bar muscle up practice first
Metcon (AMRAP - Reps)
6 minute asending ladder
2/4/6 etc shoulder to OH 50/35
1/2/3 etc bar muscle up