CROSSFIT MORETON BAY workouts march 25th - 30th

MONDAY

Metcon (Time)

buy in
50/40 cal row
then
6 rounds
8 squat snatch 50/35
16 box jumps 24/20cap 18 minutes
scale box height
squat snatch weight

accessory work

3 rounds
12 DB strict shoulder press
8 strict pull ups
30 sec L- sit

Tuesday

Weightlifting

Squat Clean (3/50 3/60 3/70 3/80 2/90)

all singles - rest 1-2 minute between sets

Metcon (Time)

15 minute AMRAP
21 wall ball
15 push up
9 hang power cleans 60/42.5

Cool down

Wednesday

Skill

Metcon (No Measure)

10 minutes skill work -
choose
- rope climb (locks/speed/decents)
- handstand holds

Metcon

Metcon (Time)

2 rounds
100 double unders
400 run
50 russian twist
200 run
25 dumbell snatch 22.5/15
400 run
12 pull up
200 run

Thursday

Strength

Front Squat (3 x 3 front/7 back @60% FS)

Metcon

gymnastics 30 (Time)

30 ring dips
30 push ups
30 sit ups
30 T2B
30 pistols
30 BMU/CTB
30 burpees

Friday

2 rounds
2 minutes window
15 burpee over bar
max shoulder to overhead
then 1 minute rest
2 minute window
15 burpee over bar
max power cleans
1 minute rest
2 minute window
15 burpee over bar
max front squats
1 minute rest
2 minute window
15 burpee over bar
max deadlifts
1 minute rest

*weights
round 1
men 30/40/50/60
women 15/25/30/40
round 2
men 40/55/70/90
women 25/35/40/60

score total reps