CrossFit Wellbeing

CrossFit North Head – CrossFit

Weightlifting

Metcon (Weight)

Back Pulling Day

45x Deadlift @60%

*Every time you break

10x V-sit ups

Metcon (Time)

Rx

10 min AMRAP

10m Handstand Walk

15x Push Press 50/35kg

V1.

10 min AMRAP

10m Handstand Walk *attempt

15x Push Press 40/30kg

V2.

10 min AMRAP

5x Wall Walks

15x Push Press 30/20kg

CrossFit North Head – CrossFit

Weightlifting

Metcon (Weight)

Oly Lifting- Clean Work

1 lift every 2 minutes till you can’t

3x Box Jump Overs 24/20”

1x Clean and Jerk

*start at 75% max, go up by 5kg each successful lift

*power clean if you like until you can’t.

Metcon

Metcon (Time)

Rx.

3 Rounds for time

400m Run

21x C2B Pull Up

*any time you break run 250m

V1.

3 Rounds for time

400m Run

21x Pull Up

*any time you break run 250m

V2.

3 Rounds for time

400m Run

21x Banded Pull Up/ Ring Rows

*any time you break run 250m

CrossFit North Head – CrossFit

Metcon (No Measure)

MANLY BEACH WOD!

@6am and 7am

meet on the beach from opposite Ben and Jerry’s

CrossFit North Head – CrossFit

Metcon

Metcon (Weight)

Legs Conditioning

75x Thrusters @40%

*Every time you break

5x Burpees

Metcon (Time)

3 Rounds

15x cal air dyne/ski erg/rower

12x deadlift

9x hang power clean

Rest 1:1

Rx+. 70/50kg Bar.

Rx. 60/40kg Bar.

Rx+. 50/35kg Bar.

Rx+. 40/30kg Bar.

CrossFit North Head – CrossFit

Metcon

Metcon (Weight)

Shoulder Work

75x Strict Press @40% max

*Every time you break

20x Double Unders

Metcon (Time)

For time

Run/Row 1km

30x Burpee Pull Up

30x Goblet Squat

30x Burpees

Run/Row 1km

Rx. 32/24kg

V1. 24/20kg

V2. 16/12kg

CrossFit North Head – CrossFit

Weightlifting

Front Squat (Max in 10 mins)

Metcon (Weight)

75x Front Squat @40% max

*Every time you break

Run 250m

Metcon

Metcon (Time)

Rx+.

3 rounds for time

15x Ring Dips

12x Burpee over the bar

10x Deadlift 125/95kg

Rx.

3 rounds for time

15x Ring Dips

12x Burpee over the bar

10x Deadlift 100/75kg

V1.

3 rounds for time

15x Ring Dips-band scale

12x Burpee over the bar

10x Deadlift 80/55kg

V2.

3 rounds for time

15x Bench Dips

12x Burpee over the bar

10x Deadlift 60/45kg

CrossFit North Head – CrossFit

Metcon

Metcon (Time)

Arm Day

75x Chin Up

*Every time you break

row/run 200m

Metcon (Time)

*One KB

2 Rounds for time:

30x KB Swings

20x KB single arm push press

10x KB Snatches

Rx+. 32/24kg

Rx. 24/20kg

V1. 20/12kg

V2. 16/8kg

CrossFit North Head – CrossFit

Weightlifting

Metcon (No Measure)

DON’T FORGET NEW MORNING CLASSES FROM TODAY:

5:30am

6:30am

Bench Press (Max in 10 mins)

Metcon

Metcon (Weight)

75x Bench Press @40% max

*Every time you break

10x wall balls

Metcon (Time)

*15 min cap

Rx.

5 rounds for time

5-10x Muscle Up *depends on how good your mup are, I don’t want you standing around

400m run

V1.

Rx.

5 rounds for time

5-10x C2B Pull Up

400m run

V2.

Rx.

5 rounds for time

5-10x Pull Up

400m run

Metcon (No Measure)

Midline

4 min Tabata Hollow Rock

*scale to hold if needed

CrossFit North Head – CrossFit

Weightlifting

Metcon (Weight)

EMOTM 10 mins

3x power clean @50% max clean

1x Power Snatch *same weight

Metcon (No Measure)

Lifting Comp

3 attempts to Max Snatch for the Day

3 attempts to Max Clean and Jerk for the day

Snatch (1×1)

Clean and Jerk (1×1)

Metcon

Metcon (Time)

For time:

In teams of 2 *only one partner works at a time

100x wall balls

100x t2b

100x Burpees

100x KB Swings

*THE CATCH!

The Kettle Bell for the Swings must be held by the not working partner for the entire workout, if it touches the ground you add 10 reps to whatever exercise you are doing.

Rx. 24/16kg

V1. 20/12kg

V2. 16/8kg

CrossFit North Head – CrossFit

Metcon

Metcon (Weight)

Leg Conditioning

EMOTM 0-6 mins

6x Thruster at 50% of max for the day

EMOTM 7-12 mins

15x wall balls

EMOTM 13-16 mins

8x Thruster at 40% of max for the day

EMOTM 17-20 mins

10x Box Jump Overs 30/24”

Metcon (AMRAP – Rounds and Reps)

Rx.

16 min AMRAP

20x Pull Up

15x Push Jerk 60/40kg

10x Front Rack Lunges 60/40kg

V1.

16 min AMRAP

20x Pull Up-band scale

15x Push Jerk 50/35kg

10x Front Rack Lunges 50/35kg

V2.

16 min AMRAP

20x Jumping Pull Up/Ring rows

15x Push Jerk 40/30kg

10x Front Rack Lunges 40/30kg