Crossfit Moreton Bay Workouts - Sept 23rd-28th

Monday

Weightlifting

1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat (12 minute EMOM - build every 2 min)

Metcon

18 minute AMRAP
10 shoulder to overhead 60/40
12 chest to bar
400 run

Tuesday

Conditioning

12 minute emom
min 1 - 50 double unders
min 2 - 10 toes to bar

Metcon (Time)

5 rounds
12 sumo DL high pull 24/26
12 kettlebell swings
12 HSPU

Wednesday

Weightlifting

Split Jerk (build to 80% repeat 2 plus times)

Metcon

10-1
power snatch 50/35
front squat
floor press

Thursday

Benchmark

Hope Championship week 1 2019 (AMRAP - Rounds and Reps)

10 minute AMRAP
10 power cleans 50/35 or 35/20
10 bar facing burpee

Metcon (AMRAP - Rounds and Reps)

10 minutes
1 devils press 22.5/15
1 box step up DB (x2)
*increase 1 rep every rounds

Friday

Metcon (Time)

800 row
then
16 bar muscle ups
48 wall balls
then
200 double unders
then 4 rounds
4 bar muscle up
12 deadlift 102/70
800 row