CrossFit Moreton Bay Workouts - August 5th to 11th

Monday

Weightlifting

squat clean and 3 front squats (build to a heavy complex for the day)

1 squat clean plus 3 front squats

Metcon

The Mule (Time)

21-15-9
Deadlift, 315 / 225 lb.
Burpee Pull Up143/102
14 minute cap

TUESDAY

Gymnastics

Metcon (Time)

27.21.15.9
pull ups
handstand push ups

Metcon (AMRAP - Rounds)

18 minute AMRAP
10 DB shoulder to overhead 22.5/15
20 box jumps overs
30 sit ups

WEDNESDAY

Metcon (4 Rounds for time)

4 rounds
in a 10 minute window
500 row
400 run
20 burpee over bar
10 squat clean 60/42
10 toes to bar

Thursday

Push Press (5 x 10 building to a heavy set)

10 box dips between sets

Metcon (Time)

5 minute window x 4
25/20 cal bike or ski
20m walking overheadDB lunge
20 wall balls (unbroken)

Friday

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP - Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#