CrossFit North Head – CrossFit
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Metcon (Weight)
Clean Ladder
2 minutes @ each weight, @ 2minutes the next weight begins.
Rx.
10x 60/40kg
8x 80/50kg
6x 90/55kg
4x 100/65kg
2x 110/70kg
1x 120/80kg
” Scale as needed to have 6 challenging weights
V1.
10x 50%
8x 60%
6x 65%
4x 70%
2x 80%
1x 90%
Metcon (AMRAP – Rounds and Reps)
Rx.
6x 3min AMRAP / 1min REST
20 DB Snatch 22.5/15
20 Burpee Over DB
20 TTB
V1.
6x 3min AMRAP / 1min REST
20 DB Snatch 20/12.5
20 Burpee Over DB
20 TTRings
V2.
6x 3min AMRAP / 1min REST
20 DB Snatch 15/10
20 Burpee Over DB
20 Hanging Double Leg Raise
CrossFit North Head – CrossFit
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Metcon (Weight)
Running clock work
*using bar weight @80% max snatch
0-2:00 mins
Max rep Snatch @80%
2:00-2:30mins
REST
2:30-4:00 mins
Max Cal Row/Ski/Bike
4:00-4:30 mins
REST
4:30-6:00mins
Max Rep Power Clean and Jerk
6:00-6:30mins
REST
6:30-8:00mins
Max Cal Row/Ski/Bike
8:00-8:30 mins
REST
8:30-10:00 mins
Max Rep Cluster
10:30-11:00
REST
11:00-12:30
Max Cal Row/Ski/Bike
Metcon (Time)
Rx+.
5 Rounds
100 Double Unders
10 OHS 80/50
REST 1 MIN
Rx.
5 Rounds
100 Double Unders
10 OHS 60/40
REST 1 MIN
V1.
5 Rounds
75 Double Unders
10 OHS 50/35
REST 1 MIN
V2.
5 Rounds
50 Double Unders
10 OHS 40/30
REST 1 MIN
CrossFit North Head – CrossFit
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Power Snatch + Hang Snatch (One set every 1:30 for 10 sets building)
Metcon (Time)
Rx.
3 rounds for time
Shuttle Run 6x20m
20x Pistols
into
3 rounds for time
Shuttle Run 6x20m
20x KB Swings 32/24kg
V1. 3 rounds for time
Shuttle Run 6x20m
20x Pistols -band scale
into
3 rounds for time
Shuttle Run 6x20m
20x KB Swings 24/16kg
V2.
3 rounds for time
Shuttle Run 6x20m
20x Pistols – box scale
into
3 rounds for time
Shuttle Run 6x20m
20x KB Swings 20/12kg
CrossFit North Head – CrossFit
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Metcon (Weight)
4 sets *2 sets each arm
5x KB Snatch
5x KB S2OH
20m OH Walk
30 second Hard Rowing/Ski/Bike Effort
Rest 90 seconds
Metcon (Time)
Rx.
1:30 ON / 1:30 OFF – Accumulate 100 Wall Balls 9/6kg
10 Hang Power Cleans 70/45
10 Box Jump Overs 24/20″
Max Wall Balls in time remaining
V1.
1:30 ON / 1:30 OFF – Accumulate 100 Wall Balls 9/6kg
10 Hang Power Cleans 50/35
10 Box Jump Overs 24/20″
Max Wall Balls in time remaining
V2.
1:30 ON / 1:30 OFF – Accumulate 100 Wall Balls 9/6kg
10 Hang Power Cleans 40/30
10 Box Jump Overs 20″
Max Wall Balls in time remaining
CrossFit North Head – CrossFit
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Back Squat (Back Squat 5-4-3-2-1 *1 set every 2:30 for 4 sets )
Metcon (Time)
Rx+
Partner WOD
80 Deadlift 140/90
80 TTB
40 Squat Clean 100/60
80 TTB
80 Shoulder to Overhead 60/40
Rx.
Partner WOD
80 Deadlift 120/75
80 TTB
40 Squat Clean 70/45
80 TTB
80 Shoulder to Overhead 60/35
V1.
Partner WOD
80 Deadlift 100/65
80 TTRings
40 Squat Clean 60/35
80 TTRings
80 Shoulder to Overhead 40/30
V2.
Partner WOD
80 Deadlift 80/45
80 Hanging Double Leg Raises
40 Squat Clean 50/30
80 Hanging Double Leg Raises
80 Shoulder to Overhead 30/20
CrossFit North Head – CrossFit
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Metcon (AMRAP – Reps)
Cardio Conditioning.
Alternating EMOTM 21 mins
Min 1. 20 seconds Assault Bike Effort Above 65rpm
Min 2. 10-15x Burpees
Min 3. 30x Double Unders
Metcon (Time)
Rx.
10 Parrallete HSPU
60 Cal Row/Ski/600m Run
20 Strict HSPU
60 Cal Row/Ski/600m Run
30 Kipping HSPU
30 Pull Ups
60 Cal Row/Ski/600m Run
20 C2B Pull Ups
60 Cal Row/Ski/600m Run
10 Bar Muscle Ups
V1.
10 Deficit HSPU
60 Cal Row/Ski/600m Run
20 Strict HSPU
60 Cal Row/Ski/600m Run
30 Kipping HSPU
30 Pull Ups
60 Cal Row/Ski/600m Run
20 C2B Pull Ups
60 Cal Row/Ski/600m Run
5 Bar Muscle Ups
V2.
10 HSPU
60 Cal Row/Ski/600m Run
20 HSPU
60 Cal Row/Ski/600m Run
30 HSPU
30 Pull Ups
60 Cal Row/Ski/600m Run
20 Pull Ups
60 Cal Row/Ski/600m Run
10 Jumping Bar Muscle Ups
CrossFit North Head – CrossFit
Metcon (Weight)
3×5 Hang Muscle Snatch
3×3 TNG Power Snatch
1+1+1×5 Snatch Pull + Hang Snatch + OHS
CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)
18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Push press, 115# / 75#
9 Toes-To-Bar
CrossFit North Head – CrossFit
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Metcon (Weight)
Rx.
Running clock work
0-6 mins
Find 3rm Front Squat *clean the bar
6-9 mins
Max Bar Muscle up
9-12mins
Max Power Clean @front squat weight
12-15 mins
Max Kipping HSPU
15-17 mins
Max Cal Ski/Row/Bike/Double Unders
V1.
Running clock work
0-6 mins
Find 3rm Front Squat *clean the bar
6-9 mins
Max C2B Pull up
9-12mins
Max Power Clean @front squat weight
12-15 mins
Max Kipping HSPU
15-17 mins
Max Cal Ski/Row/Bike/Double Unders
V2.
Running clock work
0-6 mins
Find 3rm Front Squat *clean the bar
6-9 mins
Max Pull up
9-12mins
Max Power Clean @front squat weight
12-15 mins
Max Bench Scale HSPU
15-17 mins
Max Cal Ski/Row/Bike/Double Unders
Metcon (AMRAP – Reps)
Rx.
5 Rounds 1:30 ON / 1:30 OFF
20sec Max Effort Burpees
10sec Rest
1min Max Pistol Squats
*scale pistols as needed
CrossFit North Head – CrossFit
Power Clean (5×2)
Metcon (AMRAP – Rounds and Reps)
Rx.
8min amrap
10 – unbroken HSPU
10 – Cals Ski/Row/Bike
10 – Front squat @60/40
- every time you break HSPU or squats 5 burpees
V1.
8min amrap
10 – unbroken Kipping HSPU
10 – Cals Ski/Bike/Row
10 – Front squat @50/35
- every time you break HSPU or squats 5 burpees
V2.
8min amrap
10 – unbroken Bench Scale HSPU
10 – Cals Ski/Bike/Row
10 – Front squat @40/30
- every time you break HSPU or squats 5 burpees
Metcon (Time)
Midline Finisher
Accumulate – 2 mins hanging L-sit
CrossFit North Head – CrossFit
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Metcon (No Measure)
Rx.
Interval Met Con
one set every 4 minutes for 5 rounds.
*work with a partner, one one working at a time.
12 cal Row/Ski/Bike
4 Ring muscle ups
3 wall walks
V1.
Interval Met Con
one set every 4 minutes for 5 rounds.
*work with a partner, one one working at a time.
10 cal Row/Ski/Bike
6 C2B Pull ups
3 wall walks
V2.
Interval Met Con
one set every 4 minutes for 5 rounds.
*work with a partner, one one working at a time.
8 cal Row/Ski/Bike
6 Pull ups
2 wall walks
Metcon (Time)
Rx.
5 Rounds – RD:RD w/ Partner
10m DB FR Lunge 22.5/15s
15 C2B Pull Ups
10m DB FR Lunge
V1.
5 Rounds – RD:RD w/ Partner
10m DB FR Lunge 17.5/12.5s
15 Pull Ups
10m DB FR Lunge
V2.
5 Rounds – RD:RD w/ Partner
10m DB FR Lunge 15/10s
15 Ring Row
10m DB FR Lunge
