Crossfit Moreton Bay Workouts -July 22nd - 26th

MONDAY

Weightlifting

Metcon (Weight)

on the 20 sec - 7 minutes
1 pause squat snatch @ 40/50%
*pause at knee
*pause at bottom of squat

Metcon (Time)

20.18.16......hang clean 40/25
1 rope climb

20 minute cap

TUESDAY

Gymnastics

Metcon (No Measure)

15 minutes all things HANDSTAND
HS walk EMOM
hs walk practice/ obstacle
HS holds
hs wall kick ups
HS push up/deficit

Metcon

Choose your WOD today!

Hard Cindy (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
5 Weighted pull-ups, 35 pounds
10 Push-ups with feet on 30" box
15 Squats holding a 45 pound plate

OR

Cindy (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

WEDNESDAY

Metcon (Time)

5 rounds
3 bar muscle up
3 clean and jerk 60/42.5
straight into
1000m row
into
4 rounds
400 run
50 double unders
20 sit ups
into
1000m row
into
5 rounds
3 bar muscle ups
3 clean and jerks 60/42.5

THURSDAY

MONTHLY TESTING!

FRIDAY

Strength

The Other Total

Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)