Friday 1st July 2016


CrossFit North Head – CrossFit

Metcon

Metcon (Time)

5 rounds

10x Incline Bench Press 50%

2x 1x hip to bar pull up + 1x bar muscle up

Metcon (5 Rounds for time)

1 rounds every 3 mins for 5 rounds

400m run/row/ski erg

10x burpees

10-15x ring dips

Thursday 30th June 2016


CrossFit North Head – CrossFit

Weightlifting

Metcon (Weight)

3×10 Box Straight arm goblet KB squat

Box Squat (3×4 @70%)

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

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute amrap

1km run/row

20x knee to elbows

50m KB Overhead walk

10x GHD sit ups

Max Plank Hold

Wednesday 29th June 2016


CrossFit North Head – CrossFit

Weightlifting

Snatch Panda Pull (3×2 @70%)

Snatch (3×2 @70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

Rx.

10 min amrap

9x Strict HSPU

12x Thrusters 40/30kg

15x KBS 32/24kg

30x double unders

V1.

10 min amrap

9x HSPU

12x Thrusters 40/30kg

15x KBS 24/16kg

30x double unders

V2.

10 min amrap

9x HSPU- plate or bench scale

12x Thrusters 30/20kg

15x KBS 20/12kg

15x double unders

Tuesday 28th June 2016


CrossFit North Head – CrossFit

Metcon

Metcon (Weight)

Rx.

Alternating emotm 20 mins

7x Deadlift 80/60kg

5-10x Strict Ring pull up

V1.

Alternating emotm 20 mins

7x Deadlift 60/40kg

5-10x Ring pull up

V2.

Alternating emotm 20 mins

7x Deadlift 50/35kg

10-15x ring row

Metcon (Time)

Rx.

4 rounds for time

300m ski erg

12x c2b pull up

6x dead ball over the shoulder 45/30kg

V1.

4 rounds for time

300m ski erg/row

12x pull up

6x dead ball over the shoulder

V2.

4 rounds for time

300m ski erg/row/run

12x Jumping pull up

6x dead ball over the shoulder

Monday 27th June 2016


CrossFit North Head – CrossFit

Weightlifting

High-Hang Clean (3×2 @50%)

Clean (3×2 @70%)

Metcon

Metcon (No Measure)

Rope climb-

5×1 jumping to lock down + one extension and reach up for max height practice- focus on big jump and big extension.

Metcon (Weight)

Rx+.

alternating emotm 12 minutes

1x legless rope climb

3x power clean and jerk 90/65kg

5x Front Squat 90/65kg

2minutes rest

then

1x max L-sit hold

Rx.

alternating emotm 12 minutes

1x legless rope climb attempt

3x power clean and jerk 80/55kg

5x Front Squat 80/45kg

2minutes rest

then

1x max L-sit hold

V1.

alternating emotm 12 minutes

1x legless rope climb jump and hold- try get hand over hand

3x power clean and jerk 60/40kg

5x Front Squat 60/40kg

2minutes rest

then

1x max L-sit hold

V2.

alternating emotm 12 minutes

1x rope climb

3x power clean and jerk 50/35kg

5x Front Squat 50/35kg

2minutes rest

then

1x max L-sit hold

Saturday 25th June 2016

CrossFit North Head – CrossFit

Weightlifting

Muscle Snatch (5×2)

Metcon (Weight)

emotm 10 minutes

Hip Snatch + Hang Snatch + Snatch

Snatch Lift Off (3×2 @100%)

Metcon (Time)

Rx.

Regional 2016 WOD 3

6 min cap

104x wall balls *10ft marker

52x pull up

*just go for time if the cap cuts you short

V1.

For time

104x wall balls *10ft marker

52x pull up

V2.

104x wall balls

52x pull up- scale as needed

Metcon (No Measure)

4 rounds

“Cindy”

5x pull up

10x push up

15x squats

Metcon (Time)

3 rounds

50m oh plate walk 20/15kg

15x burpees

Friday 24th June 2016

CrossFit North Head – CrossFit

Weightlifting

Front Squat (5×2 @85%)

Metcon (No Measure)

Bar muscle up-

Using low bar, feet on the floor in 45 degree bar row position.

Do one jumping hip to bar, then one jumping bar muscle up to catch position (bottom of the dip), then dip out.

Metcon

Metcon (2 Rounds for reps)

Rx.

every 30 seconds for 12 mins

interval 1: 7x c2b pull up

interval 2: 5-7x Thruster 50/35kg

V1.

every 30 seconds for 12 mins

interval 1: 7x pull up

interval 2: 5-7x Thruster 40/30kg

V2.

every 30 seconds for 12 mins

interval 1: 10x ring row

interval 2: 5-7x Thruster 30/20kg

Thursday 23rd June 2016


CrossFit North Head – CrossFit

Weightlifting

High-Hang Clean (3×1 @50%)

Clean Panda Pull (3×2 @100%)

Clean (3×2 @100%)

Metcon

Metcon (Time)

Partner Wod.

For time:

*work one for one the whole time

50x Dead ball over shoulder

EMOTM 5x burpees

Wednesday 22nd June 2016


CrossFit North Head – CrossFit

Weightlifting

Overhead Squat (5×3 @85%)

Snatch Balance (3×2 @90% snatch)

Metcon

Metcon (Time)

Rx.

4 rounds for time

600m run

10x hang power snatch 60/40kg

20x hspu

V1.

4 rounds for time

600m run

10x hang power snatch 50/35kg

20x hspu- plate scale

V2.

4 rounds for time

600m run

10x hang power snatch 40/30kg

20x hspu- bench scale

Tuesday 21st June 2016


CrossFit North Head – CrossFit

Metcon

Metcon (No Measure)

Glutes + Pulling

3 rounds

10x DB/KB lunges

10x KB single leg Romanian Deadlift

then

30x American KB swing

then

20 Deadlift 80/60kg

Metcon (AMRAP – Rounds and Reps)

Rx.

10 min amrap

300m ski erg

7x muscle up

21x GHD sit ups

V1.

10 min amrap

300m ski erg/ row

7x c2b pull up

21x GHD sit ups *half way

V2.

10 min amrap

300m ski erg/row/run

7x pull up

21x ab mat sit ups