Monday 1st August 2016

CrossFit North Head – CrossFit

Weightlifting

Snatch (3×2 60% 2 second pause at the catch)

Metcon

Metcon (6 Rounds for time)

Rx+

1 round on 2 min off x6 rounds

5x Thrusters 70/45kg

4x box jump overs 30/24”

3x Bar muscle up

Rx.

1 round on 2 min off x6 rounds

5x Thrusters 60/40kg

4x box jump overs 30/24”

3x Bar muscle up

V1.

1 round on 2 min off x6 rounds

5x Thrusters 50/35kg

4x box jump overs 24/20”

3x c2b pull up

V2.

1 round on 2 min off x6 rounds

5x Thrusters 40/30kg

4x box jump overs 20”

3x Pull up

Metcon (No Measure)

Gymnastic power under fatigue

Push Up

10 sec hold at top, 10 sec hold at bottom, 5x push up (as fast as possible), rest 10 seconds between. 3 sets

Friday 29th July 2016


CrossFit North Head – CrossFit

Metcon

Metcon (Time)

Rx+.

3 rounds for time

3x Snatch 70/45kg

10x c2b pull up

5x Thruster 70/45kg

50x double unders

Rx.

3 rounds for time

3x Snatch 60/40kg

10x c2b pull up

5x Thruster 60/40kg

50x double unders

V1.

3 rounds for time

3x Snatch 50/35kg

10x pull up

5x Thruster 50/35kg

30x double unders

V2.

3 rounds for time

3x Snatch 40/30kg

10x pull up *band scale

5x Thruster 40/30kg

30x double unders *attempts

Metcon (No Measure)

Gymnastic power under fatigue

Ring Dip

Hold 5 secs at bottom, hold 5 secs top, then 1x dip

*till you fail *stop at 2 sets if you get there

Split Squat

Hold bottom (1” off floor) for 5 secs, 2x split squat, 1x jumping switch scissor – rest 10 seconds x 2 sets each leg

Thursday 28th July 2016


CrossFit North Head – CrossFit

Weightlifting

Negative eccentric deadlift (3×3)

*10 second negative, keep form perfect. Let form dictate weight used

Metcon

Metcon (No Measure)

Band sprint 10 seconds on, 30 seconds off for 10 rounds.

Metcon (No Measure)

Emotm for 10 mins

10x Box jump 24”/20”

10x Burpee

Wednesday 27th July 2016


CrossFit North Head – CrossFit

Weightlifting

Pausing Push Jerk (3×2 @40%)

*2 sec pause at dip, 2 sec pause at catch

Metcon

Metcon (AMRAP – Rounds and Reps)

Rx.

15 minute amrap

9x Strict HSPU

15x Push Jerk 60/40kg

21x Walking Lunges

400m run

V1.

15 minute amrap

9x HSPU

15x Push Jerk 50/35kg

21x Walking Lunges

400m run

V2.

15 minute amrap

9x Plate scale HSPU

15x Push Jerk 40/30kg

21x Walking Lunges

400m run

Tuesday 26th July 2016

CrossFit North Head – CrossFit

Weightlifting

1x 10 second pause squat + 5x reps (1x 10 second pause squat + 5x reps x3 sets *stay l)

*use same weight for all 3 sets, make it challenging with good form. Completely bottom out on the pause squat. Use a timer to count your 10 seconds. Explode out of the pause and move as fast as possible for the 5 reps, ratchet them no stopping. This should dictate what weight you use.

Metcon

Metcon (Weight)

Rx.

every 30 seconds for 12 mins

interval 1: legless rope climb until you cant

interval 2: clean 100/75kg

V1.

every 30 seconds for 12 mins

interval 1: Rope climb

interval 2: clean 80/55kg

V2.

every 30 seconds for 12 mins

interval 1: Rope climb lock down

interval 2: clean 60/40kg

Metcon (No Measure)

Gymnastic power under fatigue

Squat

10sec hold, 5x squat, 1x broad jump. 10 secs rest between sets. 3 sets

Monday 25th July 2016

CrossFit North Head – CrossFit

Metcon (No Measure)

Power Intro/Deload Week

Use this week to deload on the strength work, give your nervous system rest after the heavy loads of the last few weeks.

Met cons will still stay a little heavy-ish but just go by how you feel.

We will also use this week as an introduction into the structure and some of the movements you will have in this new block: Power.

Weightlifting

Hang Power Snatch (3×3 @ 50%)

Metcon

Metcon (6 Rounds for reps)

Rx.

1:30 on, 1:30 off for 6 rounds

2x muscle up

4x burpees

6x KB snatch 32/24kg (3 each arm)

V1.

1:30 on, 1:30 off for 6 rounds

2x muscle up- jumping (rings only)

4x burpees

6x KB snatch 24/16kg (3 each arm)

V2.

1:30 on, 1:30 off for 6 rounds

2x c2b pull up or pull up

4x burpees

6x KB snatch 12/8kg (3 each arm)

Metcon (No Measure)

Gymnastic power under fatigue

Pull Up

Dead hang, Hold chin above the bar, pull up

5 sec hang, 5 sec chin over, 3 strict pull ups. 10 secs rest. 2 sets

*use a band as needed

Saturday 23rd July 2016


CrossFit North Head – CrossFit

Weightlifting

Metcon (No Measure)

2+1 Power snatch + Snatch *build to a heavy single for the complex

Snatch Pull (arms stay straight) + Pause at knees (2 seconds) + Panda pull (from hang)

*bar does not go back to the ground after the first snatch pull

5×1

Clean Panda pull + clean *build to moderate single

power snatch + snatch (max)

1+1×5

Clean and Jerk (max for the day)

Metcon

Metcon (Time)

Regional 2016 WOD 7

Rx.

For time

21x Thruster 40/30kg

3x Legless rope climb

15x Thruster 40/30kg

2x Legless rope climb

9x Thruster 40/30kg

1x Legless rope climb

V1.

For time

21x Thruster 40/30kg

3x rope climb

15x Thruster 40/30kg

2x rope climb

9x Thruster 40/30kg

1x rope climb

V2.

For time

21x Thruster 30/20kg

3x rope climb attempts

15x Thruster 30/20kg

2x rope climb attempts

9x Thruster 30/20kg

1x rope climb attempts

Friday 22nd July 2016


CrossFit North Head – CrossFit

Weightlifting

Back Squat (max for the day in 10 mins)

Back Squat (2×10 @50% of max for the day)

Metcon

Metcon (Time)

Rx.

3 rounds for time

30x cal air dyne/ski erg/row

15x strict hspu

15x wall balls

15x ring dips

V1.

3 rounds for time

30x cal air dyne/ski erg/row

15x hspu

15x wall balls

15x ring dips

V2.

3 rounds for time

30x cal air dyne/ski erg/row

15x Plate scale- hspu

15x wall balls

15x band scale ring dips

Thursday 21st July 2016


CrossFit North Head – CrossFit

Metcon (No Measure)

Midline

3 rounds not for time

Max L-sit hold

5x broad jumps

50m OH KB walking

15x t2b

Metcon

Metcon (No Measure)

one round every 3 mins for 21 minutes

alternating between

400m run

300m row

300m ski erg

Wednesday 20th July 2016

CrossFit North Head – CrossFit

Weightlifting

Overhead Squat (max for the day)

Snatch Balance (3×2 100% snatch)

Metcon

Metcon (Weight)

Rx+.

alternating emotm 12 minutes

15x pull up

3x tng power snatch 80/55kg *full snatch is ok if you can’t power the weight

Rx.

alternating emotm 12 minutes

15x pull up

3x tng power snatch 70/45kg *full snatch is ok if you can’t power the weight

V1.

alternating emotm 12 minutes

10x pull up

3x tng power snatch 60/40kg *full snatch is ok if you can’t power the weight

V2.

alternating emotm 12 minutes

10x band pull up

3x tng power snatch 50/30kg *full snatch is ok if you can’t power the weight

V3.

alternating emotm 12 minutes

10x band/jumping pull up

3x tng power snatch 40/25kg *full snatch is ok if you can’t power the weight