CrossFit Moreton Bay Workouts - September 16th -20th

Monday

Weightlifting

10 rounds - every 90 sec
20 double unders
1 squat clean @80+ %

Metcon (AMRAP - Reps)

10 minutes
400 run
50 box jumps
20 burpee over bar
MAX back squats 60/40

Tuesday

Metcon

Baker 91 (AMRAP - Rounds and Reps)

28 m AMRAP
17 hang power cleans 50/35
9 HSPU
19 pull ups
91 foot lunge (28m)

Wednesday

Gymnastics

Metcon (No Measure)

12 minute EMOM
strict or kipping pull ups
strict or kipping CTB
strict or kipping muscle up (bar or ring)

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 18:
20 Dumbbell Snatches (50/35)
15/12 Calorie Assault Bike/ski/row
20 wall balls 9/6
15 DB deadlift

Thursday

Weightlifting

Metcon (AMRAP - Reps)

7 minute emom
7 hang power snatch 50/35
1 minute rest
then 3 minutes to find a heavy hang power snatch

Metcon

Metcon (Time)

4 rounds
10 thrusters 43/30
10 toes to bar
10 squat snatch
10 toes to bar

FriYay

Weightlifting

Metcon (Weight)

power clean and jerk
0-2min
10 @ 60/40
2-4min
8 @ 70/50
4-6 min
6 @ 80/60
6-8 min
4 @ 90/70
8-10 min
2 @ 100/75

Metcon (Time)

for time
800 run
2 rope climbs
20 m overhead plate lunge 20/15
400 run
4 rope climbs
40m overhad plate lunge
200 run
6 rope climbs
60 m overhead plate lunge