Crossfit Moreton Bay workouts Feb 11-16th

Monday

Metcon (AMRAP - Reps)

5 minutes to test
then
bergeron beep test - 10 minutes
7 thrusters 35/25
7 pull ups
7 burpees
*scale to 3/4/5/6 reps
*get work done in 50 seconds

Strength

no measure - 15 minutes cap
work on large sets  and rest
21/15/9
front squats from floor 70/50
HSPU

Tuesday

Metcon (Time)

4 rounds
400 run
10 clean and jerk
400 row
10 deadlifts
male - 50/60/70/80
female - 30/40/45/50

Wednesday

Weightlifting

1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat (find a heavy and repeat 2 times)

if you miss-drop weight and repeat at that weight

Metcon

CrossFit Games Open 15.3 (AMRAP - Reps)

14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders

Thursday

accessory work

3 x 10 DB over head squat
3 x 10 DB snatch
3 x 10 DB strict press
*15 sit ups between setswork on skill - build weight over the sets

Metcon (AMRAP - Reps)

3 rounds
5 minute AMRAP
30 air squats
10 DB clean and jerk 22.5/15
rest 2 minutes

Friday

Skill

Gymnastic pulling

LEVEL 1 - no strict pull up
3 x 10 ring rows - 3 second pause at top
3 x 12 banded face pulls - 3 SECOND HOLDS AT PULL
3 x 12 seated banded chest pulls
2 x 8 unbroken banded pull ups

LEVEL 2 - 1-5 strict pull ups
3 x 10 FALSE grip ring rows - 3 second pause
3 x 8 negative lowers (ON RINGS)
3 x MAX SET RING PULL UPS (use band to get minimum of 5

LEVEL 3 - 5-10 strict pull ups but NO bar /ring muscle up
3 x 4 STRICT CTB (on ring) -can band
3 x 3 ball ups on rings
5 x 3 jumping ring muscle ups
5 x 1-3 banded seated ring muscle ups - FALSE GRIP

LEVEL 4 5-10 strict pull ups and 1 bar/ring muscle up
3 x 6 STRICT CTB rings (can use band)
3 x 4 banded front lever bar
3 x 3 strict seated ring mucle up (banded)
5 x 1  muscle ups ( can kip)

LEVEL 5 2+ linked bar muscle ups
3 x 3 strict seated ring mucle up (banded)
3 x 3 skin the cat
3 x 1 STRICT MUSCLE UP RINGS (can band)
3 x 2-4 kipping muscle ups

Metcon

CrossFit Games Open 12.3 (AMRAP - Rounds and Reps)

18-Minute AMRAP of:
15 Box Jumps, 24" / 20"
12 Push press, 115# / 75#
9 Toes-To-Bar