Category Archive: Workout of the Day

Saturday 24th June 2017

CrossFit North Head – CrossFit

Metcon (Weight)

Snatch

Warm Up.

3 sets

Empty barbell or light weight

5x Snatch Pull

5x Hang Muscle Snatch

5x OHS

5x Snatch

*2nd last week of this complex

8-10x 1x Hip Snatch + 1x Hang Snatch + 1x OHS @80% max snatch

*rest 60-90 seconds between sets

3×2 Snatch Panda Pull + Snatch @80% max snatch

1 rep is 1x Panda Pull + 1x Snatch

*rest 60-90 seconds between sets

https://youtu.be/XAIzHT4ISBE

Panda Pull

Snatch (3 attempts to max snatch for the day)

Metcon (Time)

Rx+.

For total time:

3 Rounds

5x Power Clean and Jerk 100/60

10x Bar facing Burpees

REST 2 MIN

2 Rounds

10 Front Squats 100/60 *from floor

20 Bar facing burpees

REST 2 MIN

1 Round

20 Back Squats 100/60 *from floor

40 Bar facing burpees

Rx.

For total time:

3 Rounds

5x Power Clean and Jerk 80/50

10x Bar facing Burpees

REST 2 MIN

2 Rounds

10 Front Squats 80/50 *from floor

20 Bar facing burpees

REST 2 MIN

1 Round

20 Back Squats 80/50 *from floor

40 Bar facing burpees

V1.

For total time:

3 Rounds

5x Power Clean and Jerk 60/40

10x Bar facing Burpees

REST 2 MIN

2 Rounds

10 Front Squats 60/40 *from floor

20 Bar facing burpees

REST 2 MIN

1 Round

20 Back Squats 60/40 *from floor

40 Bar facing burpees

V2.

For total time:

3 Rounds

5x Power Clean and Jerk 50/30

10x Bar facing Burpees

REST 2 MIN

2 Rounds

10 Front Squats 50/30 *from floor

20 Bar facing burpees

REST 2 MIN

1 Round

20 Back Squats 50/30 *from floor

40 Bar facing burpees

Friday 23rd June 2017


CrossFit North Head – CrossFit

Metcon (Weight)

Warm Up.

3 sets

Empty barbell or light weight:

3x Clean Pull

3x Hang Power Clean

3x Front Squat

3×2 Clean Lift Off + Clean @80% max clean

1 rep is clean lift off (2-3 sec pause at knees, then from the knees 1x Full Clean)

*rest 60-90 seconds between sets

Squat Clean (3 attempts to max out)

Metcon (No Measure)

Rx.

20min EMOM

0-5: 15/10 Cal Row

5-10: 10x Burpees Box Jumps

11-15: 20/15 Cal Row

16-20: 15x Burpees

*PUSH – it can be done

V1.

20min EMOM

0-5: 10 Cal Row

5-10: 10x Burpees Box Jumps

11-15: 15 Cal Row

16-20: 12x Burpees

Metcon (No Measure)

CF Lite

5×3 Hang Power Clean

Met con

20min EMOM

0-5: 10 Cal Row

5-10: 10x Burpees Box Jumps

11-15: 15 Cal Row

16-20: 12x Burpees

Thursday 22nd June 2017


CrossFit North Head – CrossFit

Front Squat (5×3 @80%)

Metcon (AMRAP – Reps)

Partner wod.

One is working, the other is plate OH walking as time keeper.

Score is total reps.

15min AMRAP

*both partners do working set before moving to next exercise.

Max Burpees- partner walks 100m plate OH

Max Box Jumps- partner walks 100m plate OH

Max HSPU- partner walks 100m plate OH

Max T2B- partner walks 100m plate OH

Rx. 20/15kg plate

V1. 15/10kg plate

V2. 10/5kg

Metcon (No Measure)

CF Lite

Met Con

In teams of 2:

100x Goblet Squats

*partner hold a wall squat

Met Con

Partner wod.

One is working, the other is plate OH walking as time keeper.

Score is total reps.

15min AMRAP

*both partners do working set before moving to next exercise.

Max Burpees- partner walks 100m plate OH 10kg

Max Step ups- partner walks 100m plate OH

Max Bench scale HSPU- partner walks 100m plate OH

Max Hanging Double leg raises- partner walks 100m plate OH

Wednesday 21st June 2017


CrossFit North Head – CrossFit

Metcon (No Measure)

2×20 DB Bulgarian Split Squat *each leg (can be unweighted) *heavier than last week

2×20 Russian KBS

2×20 Reverse Hypers *use a GHD

Metcon (Time)

Rx.

For time:

“Holy Trinity” 12-9-6

Power Snatch 60/40kg

Overhead Squat

Thruster

V1.

For time:

12-9-6

Power Snatch 50/30kg

Overhead Squat

Thruster

V2.

For time:

12-9-6

Power Snatch 40/25kg

Overhead Squat

Thruster

Metcon (No Measure)

CF Lite

*same strength as the class

For time:

12-9-6

Hang Power Snatch 30/20

Front Squat

Thruster

Tuesday 20th June 2017

CrossFit North Head – CrossFit

Pause Back Squat (5×3 @80%)

GHD Hip/Back Extensions (3×5)

Metcon (Time)

Rx.

For time

5 Rounds

20m OH Lunge 60/40

400m Run

V1.

For time

5 Rounds

20m OH Lunge 50/30

400m Run

V2.

For time

5 Rounds

20m OH Lunge 40/20

400m Run

Metcon (Time)

CF Lite

In teams of 2:

150x Wall Balls for time

For time

5 Rounds

20m OH Lunge 20/15

400m Run

Monday 19th June 2017


CrossFit North Head – CrossFit

Bench Press (5×3 @80%)

Metcon (Time)

Rx.

For time

“Jacked JT” 21-15-9

Strict HSPU

Strict Ring Dip

Ring Push Up

V1.

For time

21-15-9

Kipping HSPU

Kipping Ring Dip

Ring Push Up

V2.

For time

21-15-9

Bench Scale HSPU

Band Scale Ring Dip

Push Up

Metcon (No Measure)

CF Lite

3 Rounds For time

12x Push Up

12x Slam Ball

12x Burpees

For time

21-15-9

Bench Scale HSPU

Tricep Push Up

Row 250m

Metcon (No Measure)

Midline Finisher

50 x t2b/t2r/hanging double leg raise

Saturday 17th June 2017

CrossFit North Head – CrossFit

Metcon (No Measure)

Warm Up.

3 sets

Empty barbell or light weight:

3x Hang power clean

3x Hip Clean

3x Front Squat

3x Jerk

Metcon (No Measure)

8-10x 2x Hip Clean + 1x Front Squat + 1x Jerk @75% max clean

*rest 60-90 seconds between sets

3×3 Clean Lift Off + Clean @75% max clean

1 rep is clean lift off (2-3 sec pause at knees, then from the knees 1x Full Clean)

*rest 60-90 seconds between sets

Squat Clean (Max for the day)

Metcon (AMRAP – Reps)

Rx+

Met Con

15min AMRAP Ladder

Squat Clean 100/65kg – 5-10-15-20-etc

Wall Ball 9/6 – 20-40-60-80-etc

e.g RD1 – 5 SC / 20 WB. RD2 – 10 SC / 40 WB. etc

Rx

Met Con

15min AMRAP Ladder

Squat Clean 80/55kg – 5-10-15-20-etc

Wall Ball 9/6 – 20-40-60-80-etc

e.g RD1 – 5 SC / 20 WB. RD2 – 10 SC / 40 WB. etc

V1.

Met Con

15min AMRAP Ladder

Squat Clean 70/45kg – 5-10-15-20-etc

Wall Ball 9/6 – 20-40-60-80-etc

e.g RD1 – 5 SC / 20 WB. RD2 – 10 SC / 40 WB. etc

V2.

Met Con

15min AMRAP Ladder

Squat Clean 60/40kg – 5-10-15-20-etc

Wall Ball 9/6 – 20-40-60-80-etc

e.g RD1 – 5 SC / 20 WB. RD2 – 10 SC / 40 WB. etc

Metcon (No Measure)

CF Lite

Every 1:30 x8 sets

3x Hang Power Clean

Met Con

15min AMRAP Ladder

Front Squat 40/30kg – 5-10-15-20-etc

Wall Ball 9/6 – 20-40-60-80-etc

Friday 16th June 2017

CrossFit North Head – CrossFit

Weighted wide grip strict pull up (5×5 @75%)

Metcon (Weight)

2×15 Banded Pendlay Row

2×15 GHD Sorensen Hold Plate Rows

Metcon (AMRAP – Reps)

Rx.

Met Con

2x 5min Rounds – 5min REST between rounds

1000/750m Row/Run

Max C2B Pull Ups in time remaining

V1.

Met Con

2x 5min Rounds – 5min REST between rounds

1000/750m Row/Run

Max Pull Ups in time remaining

V2.

Met Con

2x 5min Rounds – 5min REST between rounds

1000/750m Row/Run

Max band scale Pull Ups in time remaining

Metcon (No Measure)

CF Lite

Pull

5×5 Wide Grip Eccentric Pull Up

*3 sec negative

2×15 Banded Pendlay Row

2×15 GHD Sorensen Hold Plate Rows

Met Con

2x 5min Rounds – 5min REST between rounds

1000/750m Row/Run

Max Ring Rows in time remaining

Thursday 15th June 2017

CrossFit North Head – CrossFit

Shoulder Press (5×5 @75%)

Metcon (No Measure)

5×1+5 Wall Walk + Wall Facing HSPU

*scale to

5×3 Wall Walks if HSPU are too hard

Metcon (Weight)

Met Con

Partner WOD

One partner working the other partner hold Double KB front rack.

2 sets

1 minute per station

Double Unders

Ab Mat Sit Ups

T2B

Plank Hold

V1.

Met Con

Partner WOD

One partner working the other partner hold Double KB front rack.

2 sets

1 minute per station

Double Unders

Ab Mat Sit Ups

T2Rings

Plank Hold

1st Minute=

Partner 1. Double unders

Partner 2. KB Rack Hold

2nd Minute=

Partner 1. KB Rack Hold

Partner 2. Double unders

3rd Minute=

Partner 1. Ab mat sit up

Partner 2. KB Rack Hold

4th Minute=

Partner 1. KB Rack Hold

Partner 2. Ab mat sit up

Continue for all exercises….

Metcon (No Measure)

CF Lite

5×5 Strict Press

5×2 Wall Walk

Met Con

Partner WOD

One partner working the other partner hold Double KB front rack.

2 sets

1 minute per station

Single Unders

Ab Mat Sit Ups

Hanging double leg raises

Plank Hold

Wednesday 14th June 2017


CrossFit North Head – CrossFit

Deadlift (5×5 @75%)

Good Mornings (2×15 *use a band)

Metcon (AMRAP – Reps)

Met Con

15min EMOM

1 – 20 SDHP 40/30

2 – 30 sec sprint Bike/Ski/Row

3 – 15 Burpees

V1.

Met Con

15min EMOM

1 – 20 SDHP 30/20kg

2 – 30 sec sprint Bike/Ski/Row

3 – 15 Burpees

Metcon (No Measure)

CF Lite

Deadlift

5×5 Sumo Deadlifts

2×15 Banded Good Mornings

Met Con

15min EMOM

1 – 20 SDHP 20/12kg KB

2 – 30 sec sprint Bike/Ski/Row

3 – 15 Burpees