CrossFit Moreton Bay Workouts - August 26th -31st

Monday

Metcon

Metcon (AMRAP - Rounds and Reps)

3 rounds
4 minute window
10 lunge front rack DB 22.5/15
10 push up
10 box jump over
rest 2 minutes
*continue from where left off

Weightlifting

Hang Power Snatch (build to a heavy 3 )

Tuesday

Metcon (Time)

1000/800 row/ski
4 rounds
4 power cleans 85/60
10 toes to bar
then
50 burpee over bar
then
4 rounds
4 power cleans 85/60
10 HSPU
1000/800 row/ski

WEDNESDAY

Strength

stamina squats
12 minute E2MO2M
2 front 4 back squat @ 65% or HEAVIER than last week

Metcon (Time)

21.18.15.12.9.6.3
dumbell burpee/thruster 15/10
pull up

Thursday

Strength

Push Press (build to a heavy 5)

Metcon

bike intervals (Calories)

8 rounds - 24 min
45 sec work (HARD)
2.15 rest

Friday

accessory work

6 giant sets
10 hollow rocks
10 shute throughs
8 pullups/chest to bar/muscle ups(kipping)

Metcon (Time)

6 rounds
200 run
8 deadlifts 100/60
35 double unders