CrossFit Moreton Bay Workouts - July 29th - August 3rd

Monday

Strength

Front Squat (1 RM front squat test)

Metcon (AMRAP - Reps)

10 minute EMOM
min 1 - 20 wall balls
min 2 - 3/5 ring muscle upsscale wall ball volume
jump ring muscle ups
lying ring muscle up transitions
- 5 ring rows / 5 ring dips

Tuesday

Metcon (Time)

400m sandbag run 20/10
30 bag facing burpee
400 sandbag run
10 rounds
3 push up bag drags
4 high pulls
5 front squats
400 sandbag run
200 sandbag lunge

Wednesday

Weightlifting

Metcon (Weight)

On the Minute x 7:
5 power snatch touch and go
60/40
then
4 minutes to find a heavy power snatch

Metcon

Metcon (Time)

"Meter Maid"
For Time:
200m Run, 27 DB snatch, 27 Box over
200m Run, 21 DB snatch, 21 Box over
200m Run, 15 DB snatch, 15 Box over
200m Run, 9 DB snatch, 9 Box Jump over

Thursday

Gymnastics

10 minute emom
10 pullups or chest to bar

Metcon

4 rounds
4 jerks 85/60
5 power cleans
6 front squats
7 deadlifts
20 burpee over bar

Friday

Metcon (Time)

For Time, with a 10:00 Time Cap:
30 Strict Handstand Pushups
30 Kipping Handstand Pushups

*On the 0:00, and every 2:00 thereafter:
12/9 Calorie Assault Bike/SKI
or
15/12 Cal row

Metcon (Time)

4 rounds
200m Farmers carry 24/16
10m HS walk
2 rope climbs