CrossFit Moreton Bay workouts - may 20th - 25th

MONDAY

Weightlifting

Clean (10 minute EMOM - 1 power clean and 1 squat clean )

not touch and go @ 70/80 % pick a weight and stick to it

Metcon (AMRAP - Reps)

LEAD FOOT
AMRAP 4:
27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups
Rest 4:00
AMRAP 4:
21 Calorie Row, 21 Burpees, 21 Toes to Bar
Rest 4:00
AMRAP 4:
15 Calorie Row, 15 Burpees, 15 Pull-Ups

TUESDAY

Weightlifting

Back Squat (Back Squat (10/60 8/65 6/70 6/75 6/80))

Front Squat (5/60 5/70 5/75 (x 2))

Metcon

Isabel (Time)

For Time:  30 Snatches, 135# / 95#

WEDNESDAY

Skill

Metcon (AMRAP - Reps)

12 minute EMOM
min 1 - 12 single leg RDL (KB) 6 per side
min 2 - MAX KIPPING HSPUchoose own weight fot this withour compromising form

Metcon (Time)

21 S2OH, 21 KB Swings, 400m Run
15 S2OH, 15 KB Swings, 400m Run
9 S2OH, 9 KB Swings, 400m Run
Rx Barbell – 60/42.5
Rx Kettlebell – 32/24
*RX PLUS TODAY WEAR A 9/6KG VEST

THURSDAY

Weightlifting

3 Postition Snatch (20 minutes to build to a heavy)

Launch
Knee
 floor

POWER OR SQUAT SNATCH TODAY

Metcon (Time)

15 minute AMRAP
8 DB front rack reverse lunge 22.5/15
8 DB hang cleans ( from knee)
8 DB step ups
50 double unders

FRIDAY

NAPALM (Time)

2 Rounds:
10 Bar Muscle-Ups
20 Barbell-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (30/20) *Females 9' Target