CrossFit Moreton Bay Workouts 7th jan - 12th jan

Monday

Strength

Pause Back Squat (5 x 4 (50,60,65,70,75%) )

2 second pause at bottom

Metcon (AMRAP - Rounds and Reps)

8 minute AMRAP
8 sumo DL high pull 40/25
8 pull upsband/box or ring rows

Core

3 rounds
20 hollow body
20 sit ups
30 sec rest

Tuesday

Gymnastics

10 minute EMOM
pick 1 pulling movement to practice and hold your rep scheme ie pull up /ctb/bar muscle up/ring muscle up OR transitions COACH WILL HELP WITH REP SCHEME

Metcon (Time)

5 rounds
8/6 cal ride
100m sprint
8 burpee
rest 2 minute
*slowest round AND fastest rounds add together for score

Wednesday

Roney (Time)

4 Rounds for time of:
200m Run
11 Thrusters, 135#
200m Run
11 Push Press, 135#
200m Run
11 Bench Press, 135#

In honor of Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011

Thursday

Weightlifting

3 Postition Snatch (5 X 2 Finish at 80%)

2 second hold(knee/launch/catch)power snatch today - no touch and go put bar down after each rep

Metcon (AMRAP - Reps)

16 minute EMOM
min 1 18/15 cal row
min 2 10 push up 10 wall ball
min 3 10 T2B 5 box jump
min 4 50 double unders

Friday

Clean and Jerk (build to 80% and then 5 singles)

squat clean and split jerk today

Metcon (Time)

3 rounds
50 KB swings
7 bar muscle up
10 hang clean 60/42.5