CrossFit Moreton Bay workouts April 8th - 14th

Strength

MONDAY

Back Squat (5x5 @ 50/60/70/75/80)

Metcon (Time)

4rounds
21 power cleans 40/30
15 wall balls
9 burpee over bar

TUESDAY

Conditioning

1.30 stations - 12 minutes
row
ride
row
ski
row
ride
row
run ( 20 m shuttles)
for total cals

Metcon (AMRAP - Rounds and Reps)

12 minute AMRAP
40 KB swings 24/16
40 1 arm over head lunge (20 side)
20 pull ups

WEDNESDAY
Strength

Shoulder Press (6 x 3 - finish heavy)

Push Press (4 x 3 finish heavy)

Metcon

*GHOST WORKOUT*

THURSDAY

Weightlifting

Power Snatch (10 minute EMOM - finish heavy)

Power Clean & Jerk (10 minute EMOM - finish heavy)

Metcon (Time)

3 rounds
20 deadlifts 80/55
20 box jumps 24/16
400 run

FRIDAY

GYMNASTICS PULLING - 15 minutes

Metcon (Time)

100/80/60/40/20 double unders
2/4/6/8/10 DB box step ups(2x22.5/15)
5/4/3/2/1 squat snatch 60/42.5