CrossFit Moreton Bay Workouts - July 1st -6th

MONDAY

Weightlifting

Power Snatch + Hang Squat Snatch (build to a heavy complex over 15 min)

Metcon (Time)

50 - 40 - 30 - 20 - 10
wallballs 9/6
kettlebell swings 24/16
*100m run between each round20minute cap

TUESDAY

Strength - deload

Back Squat (5/65 5/70 5/75 5/80)

Front Squat (5/60 5/65 (x3))

Metcon (AMRAP - Rounds and Reps)

10 minute EMOM
min 1 4 deadlift 120/85 and 7 toes to bar
min 2 16 box jumps

WEDNESDAY

Metcon (Time)

THE PIXIE
29 kettlebell swings
6 bar muscle ups
19 power cleans 55/37
820m run
29 HSPU
6 bar muscle up
19 push jerks 55/37
82 sit ups
29 kettle bell swings 24/16
6 bar muscle ups
19 power clean 55/37
820m run
37 bar over burpees

THURSDAY

Split Jerk (build to a 1 RM over 12 minutes)

METCON

mystery???

FRIDAY

Gymnastics

Metcon (2 Rounds for reps)

5 minute EMOM
8 strict HSPU OR 15 push up
straight into
5 minute EMOM
8 strict pull up
*score seperate scale volume first
then
band/abmats/pike/seated shoulder press

Metcon (Time)

3 rounds
75 double unders
33 thrusters 20/15
25/20 cal row or 20/15 cal bike
1 minute rest then
20 squat cleans and jerk 60/40