CrossFit Moreton Bay Workouts - June 24th - 30th

Monday

Strength

Back Squat (5/70 5/80 2/85 3/90 1/100)

Front Squat (5/65 4/75 4/80 4/85)

Metcon

SLAY (Time)

50 Wall Ball Shots (20/14 lb)
Then 2 Rounds of:
15 Burpee Box Jumps (24/20 in)
20 Alternating Single Arm Dumbbell Snatches (50/35 lb)

10 minute cap!

Tuesday

Metcon (AMRAP - Rounds and Reps)

THE SWOOSH
37 minute AMRAP - in pairs
23 hang power cleans 37/25
6 handstand kick ups
19 KB swings 24/16
82 double unders
*split however you like

Wednesday

Metcon

Metcon (4 Rounds for reps)

4 rounds - on the 5 minute
400 run
2 rope climbs
then MAX till 4 min mark
*rnd 1/3 - shoulder to OH 50/35
*rnd 2/4 - front squats 50/35

Core

3 rounds
15 ab wheel roll outs
20 hanging L raise or knee raise ( slow)
25 ab mat sit ups
rest as needed between sets

Thursday - TESTING DAY

Friday

Weightlifting

Power Clean & Jerk (build to a heavy single)

Metcon (Time)

5 Rounds for Time
5 Man Makers 15/10
10 front rack Dumbbell Lunges 15/10
15 Toes-to-Bars
20 calorie Assault bike