Saturday 1st October 2016


CrossFit North Head – CrossFit

Weightlifting

Metcon (Weight)

*use as warm up

EMOTM 8 mins

1x hang power snatch

3x Hang power clean + 1x Jerk

Power Snatch (Max Double in 15mins)

power clean + jerk (Max Double in 15mins)

Metcon

“Even Filthier Fifty” (Time)

Rx.

For time:

50x Box jump, 24”

50x Pull-ups

50x Kettlebell swings 32/24kg

50x Walking Lunge

50x T2B

50x Push press, 40/30kg

50x Deadlift 40/30kg

50x Wall balls

50x Burpees

50x Double unders

V1.

For time:

50x Box jump, 24/20”

50x Pull-ups- band scale

50x Kettlebell swings 24/16kg

50x Walking Lunge

50x T2Rings

50x Push press, 40/30kg

50x Deadlift 40/30kg

50x Wall balls

50x Burpees

50x Double unders

V2.

For time:

50x Box jump, 20”

50x Pull-ups- jumping or band or ring rows

50x Kettlebell swings 16/12kg

50x Walking Lunge

50x T2B Attempts

50x Push press, 30/20kg

50x Deadlift 30/20kg

50x Wall balls

50x Burpees

25x Double unders

Friday 30th September 2016


CrossFit North Head – CrossFit

Weightlifting

Metcon (Weight)

Oly Lifting- Snatch Work

EMOTM 0-5 mins

1x snatch + 1x OHS *70% max snatch is the aim, climb if your feeling good

EMOTM 6-10 mins

2x Power snatch *same weight as above

EMOTM 11-15 mins

1-2x Hang Snatch *max out

Hang Snatch (max)

Metcon

Metcon (Time)

Rx.

“Muscle up Biathlon”

For time:

400-meter run

18 muscle-ups

400-meter run

15 muscle-ups

400-meter run

12 muscle-ups

*Each time you break a set of muscle-ups you must run a 200-meter lap.

V1.

“C2B Pull up Biathlon”

For time:

400-meter run

18 c2b pull-ups

400-meter run

15 c2b Pull-ups

400-meter run

12 c2b Pull-ups

V2.

“Pull up Biathlon”

For time:

400-meter run

18 Pull-ups

400-meter run

15 Pull-ups

400-meter run

12 Pull-ups

Thursday 29th September 2016


CrossFit North Head – CrossFit

Weightlifting

Metcon (Weight)

Legs Conditioning

EMOTM 0-6 mins

10x Thrusters 40/30kg *scale as needed reps over weight

EMOTM 7-12 mins

15x Air Squats

EMOTM 13-16 mins

10x Box Jump Overs 24” *scale as needed

EMOTM 17-20

10x Pistols *alternating legs *scale as needed

Metcon

Metcon (Time)

In teams of 2 for time:

3km Row

*when you are not rowing run 200m

Wednesday 28th September 2016

CrossFit North Head – CrossFit

Weightlifting

Metcon (Weight)

Arm Day

EMOTM 0-5 mins

10x Weighted Dips or ring dips

EMOTM 6-10 mins

10x Barbell Bicep Curl

EMOTM 11-15 mins

10x DB Kick backs *each arm

Metcon

Heavy DT (Time)

Rx.

“Heavy DT”

5 Rounds for time

12x deadlift 90/65kg

9x power clean

6x s2oh

V1.

“DT”

5 Rounds for time

12x deadlift 70/45kg

9x power clean

6x s2oh

V2.

“DT”

5 Rounds for time

12x deadlift 50/35kg

9x power clean

6x s2oh

Tuesday 27th September 2016


CrossFit North Head – CrossFit

Weightlifting

Metcon (Weight)

Legs

EMOTM 0-5 mins

3x Front Squat at 50% of max for the day

EMOTM 6-10 mins

4x Alternating Reverse Lunges at 50% of max for the day

EMOTM 11-15 mins

8-10x Back Squats *same weight as above

Metcon

Metcon (Time)

Rx.

21-15-9 for time

Strict Hspu

DB “Man Maker” + Step over the box 25/15kg DB

*one man maker= Holding DB in each hand. Do one push up, then one row left hand, one row right hand (in push up position) then stand up with DB and set up and over the box.

This is one rep.

V1.

21-15-9 for time

Kipping Hspu

DB “Man Maker” + Step over the box 15/10kg DB

V2.

21-15-9 for time

Plate or Bench Hspu

DB “Man Maker” + Step over the box 12.5/7kg DB

Monday 26th September 2016


CrossFit North Head – CrossFit

Weightlifting

Metcon (Weight)

Oly Lifting- Clean Work

EMOTM 0-5 mins

1x Clean + 2x Front Squat *70% max clean and Jerk- build from there if you can

EMOTM 6-10 mins

2x Power Clean and Jerk *same weight a previous

EMOTM 11-15 mins

1x Hang Clean and Jerk *max out

Hang Clean + Jerk

Metcon

Metcon (Time)

Rx.

2 Rounds for time

20x Pull Up

400m Run

10x C2B Pull Up

500m Row

5x Bar Mup

20x Burpee

V1.

2 Rounds for time

20x Pull Up

400m Run

10x C2B Pull Up- Band Scale

500m Row

5x Bar Mup- Band Scale

20x Burpee

V2.

2 Rounds for time

20x Jumping or Band Pull Up

400m Run

10x Jumping C2B Pull Up

500m Row

5x Jumping Bar Mup

20x Burpee

Saturday 24th September 2016


CrossFit North Head – CrossFit

Weightlifting

Snatch (max for the day)

Clean and Jerk (max for the day)

Metcon (Weight)

EMOTM 10 mins

3x power clean @50% max clean

1x Power Snatch *same weight

Metcon (Time)

Rx.

For time:

100x Air Squats

90x Push Up

80x Ring row

70x KB Goblet Squat 32/24kg

60x KB Single Arm S2OH (30 each arm) 32/24kg

50x KB Swings 32/24kg

40x Burpees

30x Burpee Box jump 24/20”

20x Burpee Pull up

10x Burpee Muscle Up

V1.

For time:

100x Air Squats

90x Push Up

80x Ring row

70x KB Goblet Squat 24/16kg

60x KB Single Arm S2OH (30 each arm) 24/16kg

50x KB Swings 24/16kg

40x Burpees

30x Burpee Box jump 24/20”

20x Burpee Pull up

10x Burpee Jumping Muscle Up

V2.

For time:

100x Air Squats

90x Push Up

80x Ring row

70x KB Goblet Squat 20/12kg

60x KB Single Arm S2OH (30 each arm) 20/12kg

50x KB Swings 20/12kg

40x Burpees

30x Burpee Box jump 20”

20x Burpee Jumping Pull up

10x Burpee Jumping Muscle Up

Friday 23rd September 2016


CrossFit North Head – CrossFit

Metcon (Weight)

Legs Conditioning

EMOTM 0-5 mins

3-5x Thruster at 50% max (if you don’t know what it is should be a moderately heavy weight)

EMOTM 6-11 mins

10x wall balls

EMOTM 12-15 mins

10x t2b

Metcon (6 Rounds for reps)

Rx.

2 min amrap on 1 min off 6 rounds

6x Hang Power Snatch 60/40kg

24x Double Under

V1.

2 min amrap on 1 min off 6 rounds

6x Hang Power Snatch 50/35kg

24x Double Under

V2.

2 min amrap on 1 min off 6 rounds

6x Hang Power Snatch 40/30kg

24x Double Under

Thursday 22nd September 2016


CrossFit North Head – CrossFit

Metcon (Weight)

EMOTM 10 mins

10x Bench Press

Metcon (Time)

Team WOD- teams of 2

Complete for time

1km run (run together)

150x ab mat sit up (one one partner working at a time for the rest of the workout)

150x ring row

2km Row

300x air squats

150x Russian KB Swings

Wednesday 21st September 2016

CrossFit North Head – CrossFit

Metcon (Weight)

Legs

EMOTM 0-10 mins

3-5x Back Squat at 50% of max for the day

EMOTM 11-15 mins

12x Walking Lunges

EMOTM 16-20 mins

2-3x Front Squat at 50% of max for the day *same bar

Metcon (Time)

Rx+.

5 rounds for total time

Muscle up to 10x Ring Dips

12x Power Clean and Jerk 70/45kg

15 cal Ski Erg/Rower/400m run

Rx.

5 rounds for total time

10x Ring Dips

12x Power Clean and Jerk 60/40kg

15 cal Ski Erg/Rower/400m run

V1.

5 rounds for total time

10x Ring Dips *band scale or bench dips

12x Power Clean and Jerk 50/35kg

15cal Ski Erg/Rower/400m run

V2.

5 rounds for total time

10x Bench dips

12x Power Clean and Jerk 40/30kg

15cal Ski Erg/Rower/400m run