CrossFit Moreton Bay workouts April 29th to May 3rd

Monday

Weightlifting

Metcon (AMRAP - Reps)

15 minutes AMRAP - all with empty bar
5 minutes back squats
5 minute push press
5 minutes thrusters
* 5 burpees every time bar goes down

Strength

Bench Press (build to a heavy 3 over 6 sets)

20 -50 strict pull ups to be performed between sets - break up how you like

Tuesday

Weightlifting

power clean plus hang power clean (build to a heavy comples over 15 min)

power clean plus hang power clean

Metcon

Metcon (Time)

3 rounds on the 6 minutes
24/21 cal row
21 wall balls
18 DB snatch 22.5/15
15 burpee over DB
*score lowest round

WEDNESDAY

Strength

Front Squat (6 x 1 - build to a heavy )

5 second down
3 second t bottom
3 second at parallel

Conditioning

3 rounds
min 1 30 double unders max devil press 22.5/15
min 2 rest
min 3 30 double unders max DB front squats
min 4 rest
min 5 30 double plus max pull ups/chest to bar/bar muscle up
min 6 rest
*pull ups round 1 - chest to bar round 2 muscle up round 3
* double unders/skips no longer that 25 seconds

Thursday

Gymnastics

12 minute EMOM
6-10 Hspu
*hold reps through

Metcon (AMRAP - Rounds and Reps)

14 minute AMRAP
5 power snatch 60/42.5
8 toes to bar
10 deadlift 60/42.5
8 toes to bar

FRIDAY

Metcon (Time)

800 run
9 hang power cleans 80/50
21 box jumps 24/20
50/35 cal ride
15 hang power cleans 60/40
21 box jumps
800 run
21 hang power cleans 50/35
21 box jumps35 minute cap
scale weight
box step ups