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