Saturday 1st August 2015

CrossFit North Head – CrossFit

Pause Snatch (5×1 @80-85%)

2 seconds pause at knee before snatch

Pause Clean and Jerk (5×1 @80-85%)

Metcon (Time)

Rx.

9-12-15 for time

power clean and jerk 70/45kg

burpee box jump 24”

V1.

9-12-15 for time

power clean and jerk 60/40kg

burpee box jump 24”

V2.

9-12-15 for time

power clean and jerk 40/30kg

burpee box jump 20”

Friday 31st July 2015

CrossFit North Head – CrossFit

Front Squat (2×10)

Metcon (5 Rounds for time)

Rx.

Complete 1 round every 3 minutes for 5 rounds

30x double unders

10x thrusters 60/40kg

10x pull up

V1.

Complete 1 round every 3 minutes for 5 rounds

30x double unders

10x thrusters 50/35kg

10x pull up band

V2.

Complete 1 round every 3 minutes for 5 rounds

30x double unders

10x thrusters 40/30kg

10x ring row

Thursday 30th July 2015


CrossFit North Head – CrossFit

3-position snatch (hip, knee, floor) (3 sets @80%)

Metcon (5 Rounds for reps)

*score is wall ball reps

Rx.

2mins on, 1min off for 5 rounds

2-5x muscle up

10x hspu

max wall balls in time remaining

V1.

2mins on, 1min off for 5 rounds

3-5x jumping muscle up or c2b pull up

5-10x hspu

max wall balls in time remaining

V2.

2mins on, 1min off for 5 rounds

5x pull up or jumping c2b pull up

10x hspu- bench scale

max wall balls in time remaining

Wednesday 29th July 2015


CrossFit North Head – CrossFit

power clean + jerk (5 mins Emotm 6x tng Power Clean and Jerk 70%)

Metcon (No Measure)

14x pistols into 20x box jumps x3 sets

Metcon (Time)

Rx.

For time:

Row 1.6km

50x cal air dyne/75x cal row

Run 1.6km

Tuesday 28th July 2015


CrossFit North Head – CrossFit

Hang Snatch (5×2 @80%+)

Metcon (Time)

Rx.

For time:

10,8,6,4,2

Back Squat 100/70kg

*15m handstand walk between each set

V1.

For time:

10,8,6,4,2

Back Squat 80/55kg

*15x hspu between each set

V2.

For time:

10,8,6,4,2

Back Squat 60/40kg

*10x hspu between each set

Monday 27th July 2015


CrossFit North Head – CrossFit

Split Jerk (5×2)

Metcon (Time)

Rx.

*30min cap

50x cal air dyne

100x box jumps 24”

800m run

100x pull up

50x cal row

100x push up

100x double unders

100x abmat sit ups

V1.

50x cal air dyne

100x box jumps 24”

800m run

100x pull up- band/jumping

50x cal row

100x push up

100x double unders- attempts

100x abmat sit ups

V2.

50x cal air dyne

100x box jumps 20”

800m run

100x ring row

50x cal row

100x push up

50x double unders- attempts

100x abmat sit ups

Saturday 25th July 2015


CrossFit North Head – CrossFit

Pause Snatch (4×3 @75%)

2 seconds pause at knee before snatch

Pause Clean (4×3 @75%)

2 second pause at knees before clean

Metcon (Time)

Rx.

For time: (20min cap)

1km Run

100x air squats

50x thrusters 40/30kg

25x muscle ups

V1.

For time: (20min cap)

1km Run

100x air squats

50x thrusters 40/30kg

25x c2b pull up

25x ring dips

V2.

For time: (20min cap)

1km Run

100x air squats

50x thrusters 40/30kg

25x pull up

25x ring dips with band

Friday 24th July 2015


CrossFit North Head – CrossFit

3-position snatch (hip, knee, floor) (@70% x3 sets)

Metcon (Time)

*no racks

Rx.

9-15-21-27 for time

Push Press 60/40kg

Back Squat 60/40kg

V1.

9-15-21-27 for time

Push Press 50/35kg

Back Squat 50/35kg

V2.

9-15-21-27 for time

Push Press 40/30kg

Back Squat 40/30kg

Thursday 23rd July 2015

CrossFit North Head – CrossFit

Metcon (2 Rounds for reps)

Hspu- 5x strict into Max effort kipping x2 sets

Metcon (2 Rounds for reps)

10x pistols into 20x box jumps x2 sets

Metcon (No Measure)

Rx.

Complete 1 round every 3 minutes for 5 rounds

250m row

15x burpees

10x t2b

V1.

Complete 1 round every 3 minutes for 5 rounds

250m row/run

15x burpees

10x t2rings

V2.

Complete 1 round every 3 minutes for 5 rounds

250m row/run

15x burpees

10x knee tucks or v-sit up

Wednesday 22nd July 2015


CrossFit North Head – CrossFit

Power Snatch (6 mins Emotm 5x tng Power Snatch 70%)

Metcon (AMRAP – Rounds and Reps)

Rx.

15min amrap

1km run

100x double unders

100x Russian kbs 32/24kg

100x walking lunges

V1.

15min amrap

1km run

50x double unders

100x Russian kbs 20/16kg

100x walking lunges

V2.

15min amrap

1km run

100x double unders- attempts

100x Russian kbs 12/8kg

100x walking lunges