CrossFit Moreton Bay Workouts - June 17th- 22nd

monday

Metcon (AMRAP - Rounds and Reps)

15 minute AMRAP
40 double unders
20 DB snatch 22.5/15
40 double unders
10 chest to bar

Skill

15 minute skill practice
- rope climbs
- handstands
- handstand walking

Tuesday

Strength

Back Squat (6/70 6/80 3/90 2/95)

Front Squat (5/65 4/75 4/80 4/80)

Metcon (AMRAP - Reps)

10 minute emom
min 1 - 200 run
min 2 - 20 KB swings

Wednesday

Metcon (Time)

50 box jump 24/20
50/40 cal row/ride/ski
then
3 rounds
20 deadlifts 100/70
20 burpee over baR
then
50/40 cal row/ride/ski
50 box jumps

Rest 2 minutes then
800 run

30 minute cap for first part
- if not finished at 30 min - STOP and rest for 2 minutes then start your 800 run

Thursday

Metcon (AMRAP - Reps)

10 ROUNDS
5 STRICT PULL UP
15 SIT UPS
THEN (different movement each round)
 1 - 10 front squat 50/35
 2 - 10 POWER CLEAN
 3 - 10 THRUSTER
 4 - 10 PUSH PRESS
 5 - 10 FRONT RACK REVERSE LUNGE
 6 - 10 front squat 70/50 (increase weight - change own plates)
 7 - 10 POWER CLEAN
 8 - 10 THRUSTER
 9 - 10 PUSH PRESS
 10- 10 FRONT RACK REVERSE LUNGE

Friday

Weightlifting

10 minute EMOM
power snatch - hang squat snatch - overhead squat
or
power clean - hang squat clean - front squat
* start light and build every second round

Metcon (AMRAP - Rounds and Reps)

20 minute AMRAP
20 wallballs
10 power cleans 50/35
*4 bar muscle or 10 toes to bar every 3 minute