CrossFit Moreton Bay Workouts Nov 11th - 17th

Monday

Weightlifting

Squat Clean and Jerk (1 pause (knee) + 1 Clean and jerk)

build over 6 sets - on the 2 minute

Metcon (AMRAP - Rounds and Reps)

12 minute AMRAP
15 shoulder to OH
20 box jump over
60 double unders

Tuesday

Metcon (Time)

mainsite WOD
3 rounds
25 strict pull up
50 push up
75 air squats
800 run

Wednesday

Gymnastics

Metcon (No Measure)

Skill practice 12 minutes
*double unders
*muscle ups/transitions
*HS walking or holds
*rope climbs and locks

Metcon (AMRAP - Reps)

5 rounds
in a 3 minute window
20/15 cal row or 18/11 cal ride
20 KB swings
max Power snatch
rest 1 min

Thursday

TESTING

max toes to bar (AMRAP - Reps)

3 attempts max toes to bar

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

500m Row (Time)

Max Effort 500m Row

Friday

Weightlifting

Snatch Pull (build 3 x 100/120% over 4 sets)

Squat Snatch (build to a heavy then drop 10% x 3)

Metcon (AMRAP - Reps)

15 minute EMOM
min 1 - 2 rope climb
min 2 - 5 devils press
min 3 - 18 wall balls

SATURDAY - BEACH WOD!