CrossFit Moreton Bay Workouts - September 2nd- 9th

MONDAY

Weightlifting

Split Jerk (build to 80% and repeat 5 times )

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

TUESDAY

Metcon (Time)

50 rounds
in pairs
1 squat clean 100/80
3 burpee over bar
5 toes to bar
*1 working at a time

WEDNESDAY

Skill

15 minute skill work
-rope climbs
- handstands/walks
- muscle ups
- double unders

Metcon (Time)

4 rounds
5 minute window
400m run
16 DB snatch 22.5/15
10 DB step overs (2 DB)
*score slowest round

THURSDAY

Strength

Metcon (Weight)

12 minute E2MO2M
stamina squats
2 front/4 back @ 65%

Metcon

Metcon (AMRAP - Rounds and Reps)

16 minute AMRAP
6 squat snatch 60/40
5 strict pull up
10 box jumps

FRIDAY

Metcon (Time)

50 double unders
50 KB swings 24/16
50 double unders
30 KB deadlifts 24/16
50 double unders
50 sit ups
50 double unders
30 russian twists with KB 24/16
50 double unders

Weightlifting

3 Position Clean (50% increase by 5 every lift till 90)

2 second hold (knee/Launch/catch)