CrossFit Moreton Bay Workouts - August 19th to 25th

monday

Gymnastics

Metcon (No Measure)

10 minute emom
min 1 - 15 m walking FR lunge
min 2 - max handstand push ups

Metcon

Metcon (3 Rounds for reps)

5 minute window
35/25 cal bike
max rounds chief 60/40
5 min rest
5 minute window
25/18 cal bike
max rounds chief 70/50
5 min rest
5 minute window
15 /10 cal bike
max rounds chief 80/60
*chief
3 power clean
6 push up
9 air squats

TUESDAY

Strength

Metcon (Weight)

stamina squat
2EMOM x 6 ( 12 minutes)
2 front squat 4 back squats @ 60%

Metcon (Time)

21 burpee over bar
21 power snatch 50/35
15 burpee
15 over head squat
9 burpee
9 squat snatch

WEDNESDAY

Metcon (Time)

30 minute AMRAP
400m sandbag run
6 thrusters 40/30
8 box jumps 30/24
3 rope climbs

THURSDAY

Strength

Hang Clean (build to a heavy single )

Metcon (AMRAP - Rounds)

15 minute EMOM
min 1 - 20 kettlebel swings
min 2 - 10 Toes to bar
min 3 - 20 wall balls

FRIDAY

Metcon (Time)

"Monkey Business"
4 Rounds:
400 Meter Run
20 Dumbell Hang Clean & Jerks 22.5/15
15 Chest to Bar Pull-ups

accessory work

3 giant sets
10 DB deadlift
10 reverse flys
10 hammer curls