Thursday 1st September 2016


CrossFit North Head – CrossFit

Metcon (Weight)

EMOTM 10mins

Clean high pull + clean with 2 sec pause at catch + Jerk

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP

600m run

30x box jumps 24/20”

30x ring rows

600m row

30x air squats

30x push up

600m ski erg

30x band good mornings

30x ab mat sit up

50 cal air dyne

30x Russian KB swings

Wednesday 31st August 2016

CrossFit North Head – CrossFit

Metcon (Weight)

EMOTM 12 mins

3×2+1+1 Dip jerk + Push Jerk + Split Jerk

Metcon (Time)

Rx.

5 rounds for time

20x Overhead walking Lunges 20/15kg

20x Strict Press 20/15kg

20x OHS 20/15kg

V1.

5 rounds for time

20x Overhead walking Lunges 15/10kg

20x Strict Press 15/10kg

20x OHS 15/10kg

Metcon (No Measure)

Gymnastic power under fatigue

Chin Up

Dead hang, Hold chin above the bar, pull up

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

Tuesday 30th August 2016

CrossFit North Head – CrossFit

Weightlifting

Pause Back Squat (1x 10 second pause squat + 5x reps x3 sets )

Metcon

Metcon (Time)

Rx.

30 min cap

“Isabelle”

30x snatch 60/40kg

then

Run 1.6km

Then

“Grace”

30x Clean and Jerk 60/40kg

Then

1km row/ski erg

V1.

30 min cap

“Isabelle”

30x snatch 50/35kg

then

Run 1.6km

Then

“Grace”

30x Clean and Jerk 50/35kg

Then

1km row/ski erg

V2.

30 min cap

“Isabelle”

30x snatch 40/30kg

then

Run 1.6km

Then

“Grace”

30x Clean and Jerk 40/30kg

Then

1km row/ski erg

Metcon (No Measure)

Gymnastic power under fatigue

Pistol

Hold 10 sec at top, hold 10 sec at the bottom x2 each leg *balancing foot does not touch the ground for entire set.

*only go up from last week if you can complete all sets

Monday 29th August 2016

CrossFit North Head – CrossFit

Metcon (Weight)

EMOTM 10 mins

snatch Pull + Snatch 2 second pause at the catch

Metcon (No Measure)

Rx.

1 round every 4 mins for 5 rounds

400m run

25x wall balls

12x ring dips

V1.

1 round every 4 mins for 5 rounds

400m run

25x wall balls

12x Band ring dips

V2.

1 round every 4 mins for 5 rounds

400m run

25x wall balls

12x Bench dips

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, 5 strict pull ups. 10 secs rest. 3 sets

Saturday 27th August 2016


CrossFit North Head – CrossFit

Weightlifting

Metcon (Weight)

Power Snatch

2 sets of:

1×3 @75% 2min rest

1×2 @80% 2min rest

1×1 @85%

*if you are feeling good you can try for a heavy single

Hang Power Clean (3x max reps sets @65%)

Metcon

Metcon (6 Rounds for time)

Rx.

1 round every 3 mins for 6 rounds

400m run

15x hspu

15x Kbs 32/24kg

*scale hspu as needed, make sure your getting at least 30 seconds rest per round

V1.

1 round every 3 mins for 6 rounds

400m run

15x hspu

15x Kbs 20/16kg

V2.

1 round every 3 mins for 6 rounds

400m run

15x hspu

15x Kbs 12/10kg

Friday 26th August 2016

CrossFit North Head – CrossFit

Weightlifting

Metcon (Weight)

Clean ladder

2 sets:

10x clean @60%

8x clean @70%

6x clean @80%

4x clean @85%

2x clean @90%

Metcon

Metcon (10 Rounds for time)

1 round on 1 min off x10 rounds

30x double unders

2x Power clean and jerk

Rx+. 100/75kg

Masters 90/65kg

Rx. 80/55kg

V1. 60/45kg

V2. 50/35kg

Metcon (No Measure)

Gymnastic power under fatigue

Ring Dip

Hold 10 secs at bottom, hold 10 secs top, then 4x dip

*till you fail

Thursday 25th August 2016


CrossFit North Head – CrossFit

Weightlifting

Tempo Back Squat (5×3)

Tempo back squat 53×1

*5 sec down, 3 sec at the bottom, explode up, 1 sec at the top

Metcon

Metcon (No Measure)

For 30mins

Ascending ladder

10x cal row

10x burpees

12x cal row

12x burpees

etc……

Wednesday 24th August 2016


CrossFit North Head – CrossFit

Weightlifting

Metcon (No Measure)

Deadlift accumulate 45 reps in the least amount of sets as possible

Rx.

120/95kg

Masters.

100/75kg

V1.

80/55kg

V2.

60/45kg

Metcon (2 Rounds for reps)

0-5mins

1km row

5-10 mins

amrap

7x DB Snatch Left arm

7x DB OHS *single arm Left arm

7x DB Snatch Right arm

7x DB OHS *single arm Right arm

10-15 mins

Run 600m

15-18mins

amrap

5x DB Power Clean Left arm

5x DB Thruster single arm Left arm

5x DB Power Clean Right arm

5x DB Thruster *single arm Right arm

Rx. 30/22.5kg

Masters 25/17.5kg

V1. 20/15kg

V2. 15/10kg

Metcon (No Measure)

Gymnastic power under fatigue

Hand Stand

Handstand hold 10 secs, then 5x strict hspu till you fail

Tuesday 23rd August 2016


CrossFit North Head – CrossFit

Metcon

Metcon (No Measure)

emotm 10 mins

10x wall balls

10x ring dips

*scale dips as needed

Metcon (Time)

3 rounds for time (sprint)

250m ski erg/row/run 400m

12x t2b

*scale T2B as needed

Metcon (No Measure)

Gymnastic power under fatigue

Squat

15sec hold, 5x squat, 2x broad jump. No rest between sets. 5 sets

Monday 22nd August 2016


CrossFit North Head – CrossFit

Weightlifting

Power Snatch (3×2 Power 75-85%)

Snatch Pull (3×3)

Metcon

Metcon (Time)

Rx.

9-6-3

Thruster 70/50kg

Muscle up

Rest 3 mins

12-9-6

Power snatch 70/50kg

C2B pull up

Masters.

9-6-3

Thruster 60/40kg

Muscle up

Rest 3 mins

12-9-6

Power snatch 60/40kg

C2B pull up

V1.

9-6-3

Thruster 50/35kg

C2B Pull Up

Rest 3 mins

12-9-6

Power snatch 50/35kg

pull up

V2.

9-6-3

Thruster 40/30kg

Pull up

Rest 3 mins

12-9-6

Power snatch 40/30kg

Ring row

Metcon (No Measure)

Gymnastic power under fatigue

Push Up

15 sec hold at top, 15 sec hold at bottom, 5x push up (as fast as possible), rest 10 seconds between. 4 sets