Crossfit Moreton Bay Workouts - APRIL 15th - 20th

Monday

Weightlifting

power clean plus 3 front squat (6 sets)

6 sets to build to a heavy - no misses

Metcon (Time)

5 rounds for time
15 thrusters 20/15
10 burpee over bar

Tuesday

van damme (Time)

30 power snatch 60/42.5
10 ring muscle ups
30 power clean and jerks
10 ring muscle ups
30 thrusters
10 ring muscle ups

25 minute cap
bar/banded/jumping muscle up
or (banded) chest to bar or pull up
scale weight

Gymnastics

10 minutes HS walk/ hold practice

Wednesday

Metcon (No Measure)

3 rounds
16 KB front rack reverse lunge
8 strict toes to bar
16 sit ups
rest 90 seconds

Metcon (AMRAP - Rounds and Reps)

2500/2000m row/ski or (130/100 cal bike)
every 3 minutes 2 rope climbs
(15 minute cap)

Thursday

Metcon (AMRAP - Reps)

4 rounds
min 1 - burpee box jump over
min 2 - dumbell snatch
min 3 - assault bike calories
min 4 - rest

Conditioning

15 minute AMRAP
400 sandbag run 20/10
30 sandbag squats
8 chest to bar

GOOD FRIDAY - CLOSED

EASTER SATURDAY - 7.30AM CLASS