CrossFit Moreton Bay Workouts - June 3rd - June 10th

Monday

Strength

Deadlift (build to a heavy 5 over 10 minutes )

Metcon (Time)

3 Rounds:
40/30 cal row/ride/ski
40 Wallballs (20/14) *Females to a 9' Target
30/25/20  toes to bar

Tuesday

Strength

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

Front Squat (5/70 5/75 5/80 5/85)

Metcon (AMRAP - Reps)

9 minute EMOM
min 1 12 reverse rack lunge 40/30
min 2 16  sumo DL high pull
min 3 20 shoulder to overhead

Wednesday

3 Rounds:
400m Run
15 Barbell Burpees - LATERAL
3 Rope Climbs (15')
... Directly into:
10 Power Clean and Jerks (60/40
10 Power Clean and Jerks (85/60)
10 Power Clean and Jerks (100/70)

Thursday

Skill

Metcon (AMRAP - Reps)

12 minute EMOM (x4)
min 1 - max UB ring muscle up
min 1 max unbroken CTB
min 3 max UB pull upsmenatlly pick a number you can do an attempt to hold that for the 4 rounds
*if you dont have multiple of any movements - spend the minute practicing that movement.
scaling
ring rows
banded pull ups OR chest to bar OR muscle up

Metcon (AMRAP - Reps)

fight gone bad style
3 rounds
min 1 max thruster 42.5/30
min 2 max burpee over bar
min 3 max box jump overs
min 4 max KB swings 24/16
min 5 max cal bike or ski
rest 1 minute

Friday

Metcon (AMRAP - Reps)

10 minute EMOM
touch and go snatch x 6
RX 60/42.5pick a challenging weight - take a minute off if need be but dont drop the weight

Metcon (AMRAP - Reps)

3 rounds
2 minute window
200 run
30 double unders
MAX devils press
then
rest 1 minute