CrossFit Moreton Bay Workouts - June 10th - 16th

MONDAY

Strength

Back Squat (8/65 6/75 4/85 4/90)

Front Squat (5/70 4/80 3/85 3/90)

Metcon (AMRAP - Reps)

8 minute EMOM
min1 15 hang power clean 42.5/30
min 2 50 double unders

TUESDAY

Gymnastics

Metcon (AMRAP - Reps)

Max HSPU in 5 minutes

Strength

Push Press (6 x 2 - finish heavy)

Metcon (Time)

1-10 toes to bar (drop by 1 each time)
20 -2 KB swings 24/16 ( drop by 2 each time)

WEDNESDAY

Metcon (Time)

"Hot Air"
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches 60/42.5
*score slowest

Metcon (No Measure)

3 Giant Sets:
30 sec Front Rack KB bottom sqaut hold
10 false grip  Ring Rows
10 Strict Ring Dips
rest 90 seconds

THURSDAY

Conditioning

18 minute AMRAP
400 run
12 strict pull up

Metcon (Time)

2 rounds
50 sit up
40 burpee
30 DB snatch 22.5/15
20/15  cal bike

FRIDAY

Weightlifting

Squat Clean (build to a heavy 2 )

Metcon

CrossFit Games Open 13.2 (AMRAP - Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24" / 20"