CrossFit North Head – CrossFit
Weightlifting
Power Clean (3×3 85%)
Weightlifting
Clean Pull (3×3 @100%+)
Weightlifting
Hang Clean + Split Jerk (3×3 85%)
1+1×5
Weightlifting
Snatch (5×1)
Metcon
Hammer (5 Rounds for time)
5 Rounds, each for time of:
5 Power Cleans, 135#
10 Front Squats, 135#
5 Jerks, 135#
20 Pull-ups
Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here
V1.
50/35kg
V2.
40/30kg
CrossFit North Head – CrossFit
Metcon
Metcon (Weight)
4 sets *doesn’t need to be supersets, you choose
12x Weighted Neutral grip pull up
12x DB Bicep Curl
12x Band lateral raises
12x Barbell Shrugs
Metcon
Metcon (Time)
Rx.
For time
25m handstand walk
25x dead ball over the shoulder
800m run
25x dead ball squats
25x strict hspu
V1.
For time
15m handstand walk attempts
25x dead ball over the shoulder
800m run
25x dead ball squats
15x hspu
V2.
For time
10x wall walks
25x dead ball over the shoulder
800m run
25x dead ball squats
25x plate scale/bench scale hspu
CrossFit North Head – CrossFit
Weightlifting
Back Squat (5×3 @85%)
Metcon
30 Muscle-Ups (Time)
30 muscle-ups for time
V1.
30x Jumping Muscle Up for time
V2.
30x c2b pull Up or pull up for time
CrossFit North Head – CrossFit
Weightlifting
Deadlift Rack Pull (3×3)
Set racks up at knee height.
Set as per deadlift load hammies, then pull to lock out.
Improves second phase of a deadlift
Weightlifting
Deadlift (3×10 @50% max)
Metcon
Metcon (Time)
Rx.
10 rounds for time
15x wall ball
10x ring push ups
V1.
10 rounds for time
15x wall ball
10x push ups
Tabata Hollow Rocks x10 rounds
CrossFit North Head – CrossFit
Weightlifting
Power Snatch (3×3)
Weightlifting
Snatch Pull (3×3)
Weightlifting
Hang Snatch (3×3)
Metcon
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Rx.
“Randy”
75x power snatches 34/25kg for time
or
Rx.
5 rounds
15x power snatches 35/25kg
15x burpees
CrossFit North Head – CrossFit
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
CrossFit North Head – CrossFit
Weightlifting
Power Snatch (3×4 @80%)
Weightlifting
Snatch Pull (3×3 @95%)
Weightlifting
Hang Snatch (3×3 @80%)
Weightlifting
Clean and Jerk (5×1)
Metcon
Danny (AMRAP – Rounds and Reps)
20 minute AMRAP of:
30 Box Jump, 24″
20 Push Press, 115#
30 Pull-ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here
Rx.
DANNY
20 min amrap
30x box jump 24”
20x push press 50/35kg
30x pull-ups
V1.
DANNY
20 min amrap
30x box jump 24”
20x push press 40/30kg
30x pull-ups- band scale
V2.
DANNY
20 min amrap
30x box jump 20”
20x push press 30/20kg
30x ring row
CrossFit North Head – CrossFit
Weightlifting
Box Squat (5×3 @80% max back squat)
*sit and pause on box, relax your legs and glutes. Keep your mid line tight. Pause for a second then drive up fast.
Gymnastics
Bar Muscle-ups (4×7)
Metcon
Metcon (Time)
Rx.
75x hspu
*every minute on the minute do 25x double unders
V1.
50x hspu
*every minute on the minute do 20x double unders
V2.
30x hspu
*every minute on the minute do 15x double unders attempt
CrossFit North Head – CrossFit
Weightlifting
Power Clean (3×4 @80%)
Weightlifting
Clean Pull (3×3 @95%)
Weightlifting
Hang Clean + Split Jerk (5×1)
1+1×5
Metcon
Metcon (AMRAP – Rounds and Reps)
Rx.
15min amrap
400m run
15x wall balls
15x t2b
15x burpees
V1.
15min amrap
400m run
15x wall balls
15x t2rings
15x burpees
V2.
15min amrap
400m run
15x wall balls
15x hanging knee tuck
15x burpees
or
emotm 15 minutes
1x clean + front squat + jerk
CrossFit North Head – CrossFit
Weightlifting
Shoulder Press (3×3)
Weightlifting
Push Jerk (3×3)
Metcon
Metcon (Time)
For time
10 to 1
Bench Press *choose challenging weight
Pull Ups
Or
3 rounds
30x cal air dyne
15x pull up