CrossFit Moreton Bay workouts - May 27th - June 1st

MONDAY

Strength

Back Squat (8/65 8/70 6/80 6/85)

Front Squat (5/60 5/70 5/75 5/80)

Metcon (AMRAP - Rounds and Reps)

8 minute AMRAP

8 hang power clean

8 deadball slams

TUESDAY

Conditioning

AMRAP 20
400m sandbag run
20 sit ups
400m run
20 KB swings

Gymnastics

16  minute AMRAP
5 pull ups (strict)
10 ring dips
15 pistols (alt legs)

WEDNESDAY CHIPPER DAY

Metcon (Time)

50 Calorie Row or 40 cal ride
100 double unders
40 Burpees over the bar
100 double unders
30 Power Snatches 40/30
100 double unders
20 Squat Cleans 60/40
100 double unders
10 Bar Muscle ups

THURSDAY _ TESTING DAY

FRIDAY

Metcon (Time)

3 rounds
20 overhead squats 60/42.5
30 dumbell snatch 22.5/15
40 push ups

Weightlifting

Cluster (find a heavy over 15 minutes )

Squat clean thruster