CrossFit North Head – CrossFit
Metcon (No Measure)
Bench Press 1×5 75%, 1×4 @80%, 1×3 @85%, 1×2 @90%
into
Clap Push Up 10-15 reps
rest 2 minutes
Bench Press (1×2)
Metcon (Time)
Rx.
3 rounds for time
10x hspu
20x russian twist
15x UB overhead squat 45/35kg
rest 2 mins
V1.
3 rounds for time
10x hspu- plate scale
20x russian twist
15x UB overhead squat 40/30kg
rest 2 mins
V2.
3 rounds for time
10x hspu- bench scale
20x russian twist
15x UB overhead squat 30/20kg
rest 2 mins
CrossFit North Head – CrossFit
Ok so now we start a Power Block for the next 4 weeks. The idea for this is to use the strength we have worked on in the last block and now teach it to move fast with heavy loads. There are a lot of supersets and short met cons, lots of which are intervals so when your working you need to go as fast as possible, rest recover and go again!
Metcon (No Measure)
Explosive Power Superset
Front Squat 1×5 75%, 1×4 80%, 1×3 85%, 1×2 90%
into
20” Box jump x15
Rest 2 mins
Front Squat (1×3)
Metcon (Weight)
Technique Met con
*aim is to take your time but go unbroken
Rx.
3 rounds not for time
10x UB Hang power clean 70/50kg
3-7x Muscle up *aim is unbroken if you can
Rest 1:30 minutes
V1
3 rounds not for time
10x UB Hang power clean 60/40kg
7x C2B Pull up *aim is unbroken if you can
Rest 1:30 minutes
V2.
3 rounds not for time
10x UB Hang power clean 50/35kg
7x Pull up *aim is unbroken if you can
Rest 1:30 minutes
CrossFit North Head – CrossFit
Open Team Comp scores will be out tonight.
The looking teams punishment will be out tomorrow morning!
Metcon (No Measure)
Explosive Power Superset
Bench Press 1×5 75%, 1×4 80%, 1×3 85%, 1×2 90%
Clap Push up x10-15 *go to where you can without breaking
Rest 2 mins
Bench Press (1×3)
Metcon (Time)
Rx.
3 rounds for time
10x Hspu
20x Russian twists with MB 15/10kg
15x UB Ohs 45/35kg
Rest 2 minutes
V1.
3 rounds for time
10x Hspu- plate scale
20x Russian twists with MB 9/7kg
15x UB Ohs 40/30kg
Rest 2 minutes
V2.
3 rounds for time
10x Hspu- bench scale
20x Russian twists with MB 7kg
15x UB Ohs 30/20kg
Rest 2 minutes
CrossFit North Head – CrossFit
Open WOD 16.1 released today at 12pm!!!
Snatch (5×3 @50%)
Metcon (Weight)
Rx.
Alternating Emotm 12 minutes
12x thrusters 40/30kg
25x double unders
V1.
Alternating Emotm 12 minutes
12x thrusters 40/30kg
15x double unders
V2.
Alternating Emotm 12 minutes
12x thrusters 30/20kg
10x double unders
CrossFit North Head – CrossFit
Front Squat (5×3 @50%)
Metcon (Time)
Rx.
4 rounds for time
400m Run
10x Front squat 50/35kg
10x Push press 50/35kg
10x Pistol
V1.
4 rounds for time
400m Run
10x Front squat 40/30kg
10x Push press 40/30kg
10x Pistol- post scale
V2.
4 rounds for time
400m Run
10x Front squat 30/20kg
10x Push press 30/20kg
10x Pistol- bench scale
CrossFit North Head – CrossFit
Metcon (Weight)
Rx.
10 minutes alternating emotm
20x cal row
15x KBS 32/24kg
V1.
10 minutes alternating emotm
20x cal row
15x KBS 24/16kg
V2.
10 minutes alternating emotm
20x cal row
15x KBS 16/12kg
Metcon (Time)
*no racks
21-15-9 for time
Back squat 60/40kg
Burpee
9-15-21
Deadlift 60/40kg
Ab mat sit up
Rx. 60/40kg
V1. 50/35kg
V2. 40/30kg
CrossFit North Head – CrossFit
Overhead Squat (5×5 50%)
Metcon (Time)
Rx.
5 rounds for total time
15-20 cal air dyne
then
1 round *60/40kg
5x Power snatch
4x Ohs
3x Snatch
Rest 1 minute
V1. 50/35kg
V2. 40/30kg
CrossFit North Head – CrossFit
Block 11. Part 2.
Week 5- Deload week
This week is a deload week post our heavy last week of the max strength block we just finished. This week is supposed to be light, easy and a chance for your body and nervous system to relax, recover and by the end of the week if done correctly you should be hanging to train!
Now why else this is a great idea is because, this week is week one of the 2016 CrossFit Open!
So its peaking time!!!!
I want your body rested and ready to rock and roll for week one.
No this wasn’t a fluke. This is what makes periodised program so effective.
Please stick to the percentage and let your body enjoy the deload.
You have a big weekend doing open wod 1!
Then next week we start a Power block for the rest of the open.
Back Squat (5×5 @50%)
Metcon (No Measure)
Alternating Emotm 12 minutes
15x burpees
10x t2b
Metcon (AMRAP – Rounds and Reps)
Rx.
12 min amrap
10x hang power cleans 60/40kg
12x hand release push up
15x box jumps 24”
V1.
12 min amrap
10x hang power cleans 50/35kg
12x hand release push up
15x box jumps 24”
V2.
12 min amrap
10x hang power cleans 40/30kg
12x hand release push up
15x box jumps 20”
CrossFit North Head – CrossFit
power clean + jerk (1×2 @85%, 1×2 @90%, 1×2 @95%, 1×1@100%, 1×1 @100%+)
Hang Power Clean (@70% max clean for 1x max rep set *beat last week)
Power Snatch (1×2 @85%, 1×2 @90%, 1×2 @95%, 1×1@100%, 1×1 @100%+)
Hang Power Snatch (@70% max clean for 1x max rep set *beat last week)
CrossFit North Head – CrossFit
Back Squat (1×2 @85%, 1×2 @90%, 1×2 @95%, 1×1@100%, 1×1 @100%+)
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
“Fight Gone Bad!”
For max reps
Three rounds of:
Wall-ball
Sumo deadlift high-pull 35/25kg
Box Jump, 20″ box
Push-press, 35/25kg
Row (Calories)
Rest
