Crossfit Moreton Bay workouts - May 13th - 20th

MONDAY

Strength

Back Squat (10/60 8/70 6/75 4/80)

Front Squat (5/60 5/70 x 3)

Metcon (AMRAP - Reps)

10 minute AMRAP
box jump burpees 24/20
*every 90 seconds 14 dumbbell snatch 22.5/15

TUESDAY

Metcon (Time)

6 rounds on the 6 minutes
20/15 cal row/ride/ski
15 Russian KB swings 24/16
10 power cleans 60/42.5
5 ring/bar muscle ups
*score slowest round

WEDNESDAY
accessory work

4 Giant Sets:
6 Weighted Pull-Ups
12 Barbell bent over row
15-21 weighted Sit-Ups
Max Effort L- sit (hanging)
*rest 2 minutes between sets

Metcon (Time)

10 power snatch 60/42.5
200 run
15 toes to bar
200 run
10 power snatch 60/42.5
200 run
15 toes to bar
200 run
10 power snatch 60/42.5
200 run
15 toes to bar
200 run

THURSDAY

Strength

Split Jerk Position Strict Press (4 x 3 finish heavy)

Split Jerk (3 x 3 finish heavy)

Metcon (AMRAP - Rounds and Reps)

14 minute AMRAP
20 wall balls
15 deadlifts 100/70
10 HSPU

FRIDAY

Gymnastics

Metcon (No Measure)

12 minute EMOM
kipping/butterfly pull up/CTB practice
- pick a number and stick to it

Metcon (Time)

6 rounds
50 double unders
12 thrusters 42.5/30

12 minute cap

Finisher

50 hollow rock
50 superman rocks