CrossFit Moreton Bay workouts - FEB 4th - 10th

MONDAY

Shoulder Press (5 x 8 build each round)

max ring dips between each set

Metcon (AMRAP - Rounds and Reps)

18 minute AMRAP
200 run
2 rounds
5 pull up or ring row
10 push up
15 air squats

TUESDAY

Strength

Back Squat (12 minute EMOM 5 x build )

Metcon (AMRAP - Rounds and Reps)

12 minute AMRAP
12 kettlebell swings
12 box jumps
12/9 cal row

Core

3 rounds
30 sec sit ups
30 sec  plank
30 sec flutter kicks

WEDNESDAY

Weightlifting

Snatch (8-10 lifts build to 85%)

squat OR power
3 second pause at knee

Metcon (Time)

5 rounds
10 power snatch 40/25
12 burpee over bar (lateral)
14 DB overhead lunge 22,5/15 (7 side)

THURSDAY

Weightlifting

emom 12
min 1 two squat clean thruster
min2 35 double unders
male 50/60/70/80/90/100
female 30/40/50/60/65/70

Skill (No Measure)

SKILL CONDITIONING
5 Rounds, Not For Time:
2 Rope Climbs
16 DB snatch 22.5/15
10 Handstand Push-ups

FRIDAY

Strength

DEADLIFT
every 90 seconds (5 rounds)
16/14/12/8/6
male 80/90/100/110/120
female 40/50/60/70/80

Metcon (AMRAP - Rounds and Reps)

AMRAP 20
75 Wallballs (20/14)
60/45 Calorie Row
45 Toes to Bar
30 Burpee Box Jump Overs (24/20)
15 Ring Muscle-Ups