Wednesday 1st July 2015

CrossFit North Head – CrossFit

Metcon (No Measure)

1min max cal air dyne

2min rest

2x 500m row

1min rest between each

3x 400m run

1min rest between each

Metcon (Weight)

Rx.

alternating EMOTM 10mins

6x DB thrusters 25/15kg

10x t2b

V1.

alternating EMOTM 10mins

6x DB thrusters 20/12.5kg

10x t2rings

V2.

alternating EMOTM 10mins

6x DB thrusters 15/10kg

10x v-sit ups

Tuesday 30th June 2015


CrossFit North Head – CrossFit

Bench Press (1rm *10mins)

Snatch (start at 70% one lift every 20 seconds till fail)

Metcon (AMRAP – Rounds and Reps)

Rx.

16min AMRAP

60/40kg Bar

10x Deadlift

8x hang power clean

6x push press

4x ohs

200m run

V1.

16min AMRAP

50/35kg Bar

10x Deadlift

8x hang power clean

6x push press

4x ohs

200m run

V2.

16min AMRAP

40/30kg Bar

10x Deadlift

8x hang power clean

6x push press

4x ohs

200m run

Monday 29th June 2015


CrossFit North Head – CrossFit

Back Squat (1×1)

Metcon (No Measure)

Sled/Band Sprint 4 trips 50m

Metcon (AMRAP – Reps)

Rx.

12min CAP

3,6,9,12….30 ladder

Pistols

KTE

Burpees onto a plate

V1.

12min CAP

3,6,9,12….30 ladder

Pistols- post hold/ ring hold to scale

KTE

Burpees onto a plate

V2.

12min CAP

3,6,9,12….30 ladder

Pistols- bench scale

Hanging knee tucks

Burpees onto a plate

Saturday 27th June 2015

CrossFit North Head – CrossFit

Power Snatch+Snatch Balance (5×1+1)

Snatch (heavy single)

Metcon (Time)

Rx.

In teams of 2 for time

Partner Carry 1km *can change at any time

100x front squat 60/40kg

*bar can not touch the floor, 10 rep penalty

50m wheel barrow walk each

V1. 50/30kg

V2. 40/20kg

Friday 26th June 2015


CrossFit North Head – CrossFit

Bench Press (with bands or bands with Kbs 8×3 @45%)

Metcon (Time)

Do the hardest possible option for yourself!

*25min cap

Rx.

For time

27-21-15-9

Ring dips

Strict HSPU

Strict Pull Up

V1.

For time

27-21-15-9

Ring dips

Kipping HSPU

Pull Up

V2.

For time

27-21-15-9

Band Ring dips

Plate/bench scale HSPU

Jumping Pull Up/ ring rows

Thursday 25th June 2015


CrossFit North Head – CrossFit

Box Squat (5×2 use bands or band with kettlebells)

*sit and pause on box, relax your legs and glutes. Keep your mid line tight. Pause for a second then drive up fast.

Metcon (AMRAP – Rounds and Reps)

Rx.

15min AMRAP

10x DB thrusters 25/15kg

20x wall ball

30x abmat sit up

400m run

V1.

15min AMRAP

10x DB thrusters 20/10kg

20x wall ball

30x abmat sit up

400m run

V2.

15min AMRAP

10x DB thrusters 15/7.5kg

20x wall ball

30x abmat sit up

400m run

Wednesday 24th June 2015


CrossFit North Head – CrossFit

Metcon (3 Rounds for calories)

3x 80% effort 1min Air Dyne for cals

2mins rest between sets

Band Deadlifts (50% of max, work on speed 3×5)

Metcon (No Measure)

EMOTM 10mins

10x burpees

10x push ups

Tuesday 23rd June 2015


CrossFit North Head – CrossFit

Dumbbell Bench Press (2x max rep heavy sets)

Band Face Pulls (3×15)

Metcon (AMRAP – Reps)

Rx.

15min Cap

5,10,15,20…..30 rep ladder

Mup to ring dips

Hang power snatch 50/35kg

Burpee over the bar

V1.

15min Cap

5,10,15,20…..30 rep ladder

ring dips

Hang power snatch 40/30kg

Burpee over the bar

V2.

15min Cap

5,10,15,20…..30 rep ladder

band ring dips

Hang power snatch 30/20kg

Burpee over the bar

Monday 22nd June 2015

CrossFit North Head – CrossFit

1+1/4 Back Squat (heavy single)

Squat to the bottom, come up to 1/4 then back to the bottom and all the way up.

Hang Clean + Clean (5×1+1)

Metcon (AMRAP – Rounds and Reps)

Rx.

15min AMRAP

32/24kg KB

50x Russian KBS

30x American KBS

14x KB Snatches (7x each arm)

V1.

15min AMRAP

24/16kg KB

50x Russian KBS

30x American KBS

14x KB Snatches (7x each arm)

V2.

15min AMRAP

12/8kg KB

50x Russian KBS

30x American KBS

14x KB Snatches (7x each arm)

Saturday 20th June 2015


CrossFit North Head – CrossFit

Strict Press from Split Jerk (3×3)

Split Jerk (Heavy Single)

Split Jerk (2x @70% emotm 10mins)

Metcon (Time)

Rx.

In teams of 2

2 rounds for time

1km run (together)

100x partner wall balls (50x each, one throws, one catches)

50x high 5 push ups

25x partner deadlift 180kg (2 guys), 160kg (guy/girl), 140kg (girl/girl)