Saturday 31st December- Open Gym 8:30-10am Happy New Year!

CrossFit North Head – CrossFit

Metcon

Metcon (Time)

Your choice of:

Freestyle Fran

45 reps of each for time:

Thrusters 40/30kg

Pull-ups

*dont move on from thrusters till you have done 45 reps

or

12-9-6 reps for time of:

Squat snatches 75kg

Bench presses 100kg

*scale weights and movements as needed!

Friday 30th December 2016 Open Gym 8:30-10am


CrossFit North Head – CrossFit

Weightlifting

Metcon (Weight)

Barbell Cycling

Torokhtiy snatch complex (snatch + snatch balance + OHS)

https://youtu.be/Ry1utcwZnss

*compare to week 2

OR

For time:

Rx.

15x muscle-ups

1 squat clean 90/60kg

1 squat clean 100/65kg

1 squat clean 110/70kg

1 squat clean 115/75kg

1 squat clean 120/80kg

Time cap: 6 minutes

V1.

15 c2b pull-ups

1 squat clean 70%

1 squat clean 75%

1 squat clean 80%

1 squat clean 85%

1 squat clean 90%

Time cap: 6 minutes

V2.

15x pull-ups

1 squat clean 70%

1 squat clean 75%

1 squat clean 80%

1 squat clean 85%

1 squat clean 90%

Time cap: 6 minutes

Metcon (Time)

Met Con

20 min cap

Rx.

For time

50x cal row

50x box jump overs 24”

50x T2B

50x Ring Dips

50x T2B

50x Box Jump Overs 24”

50x cal row

V1.

For time

50x cal row

50x box jump overs 20”

50x T2rings

50x Ring Dips- band scale

50x T2rings

50x Box Jump Overs 20”

50x cal row

V2.

For time

50x cal row

50x box jump overs 20”

50x Kipping double legs raises

50x Ring Dips- band scale

50x Kipping double legs raises

50x Box Jump Overs 20”

50x cal row

Thursday 29th December 2016 Open Gym 8:30-10am


CrossFit North Head – CrossFit

Weightlifting

Deadlift (4 rep max for the day)

Metcon

Metcon (No Measure)

In teams of 4:

*Runner is time keeper each round.

4 rounds

Burpee

Prowler push

Slam Ball

200m Run

Rest 1 min

If solo, do 1 min rounds.

Wednesday 28th December 2016 Open Gym 8:30-10am


CrossFit North Head – CrossFit

Metcon

Metcon (Time)

Bez Birthday WOD *Programmed by Ben Wadwell!

Rx.

For time

28x Snatch @Bodyweight

12x Back Squat @Double Bodyweight

83x Strict HSPU

*obviously scale as needed.

Snatch 70% max

Use the 10 rep max we have been doing as baseline for the squats.

Make it hurt its my birthday.

I will post a video of Ben and I doing it!

V1.

For time

28x Snatch @70%

12x Back Squat @10rm

83x Kipping HSPU

V2.

For time

28x Snatch @70%

12x Back Squat @10rm

83x Bench scale HSPU

Tuesday 27th December 2016 Open Gym 8:30-10am

CrossFit North Head – CrossFit

Weightlifting

Front Squat (3 rep max for the day)

Metcon

Metcon (AMRAP – Rounds and Reps)

Rx.

20 min amrap

500m row or 30x cal air dyne

25x Pull Up

50x Wall balls

15x Muscle Up

V1.

20 min amrap

500m row or 30x cal air dyne

25x Pull Up-band scale

50x Wall balls

15x c2b pull Up

V2.

20 min amrap

500m row or 30x cal air dyne

25x Ring row

50x Wall balls

15x Pull Up- band scale

Monday 26th December 2016

CrossFit North Head – CrossFit

Metcon

Metcon (No Measure)

Gym is closed but here is something to do outside!

Met Con

Alternating Emotm 20 mins

12x Burpees

30x Double Unders

Met Con

Tabata (4mins rounds, 20 sec on, 10 sec off, 1 min rest between exercises)

Lunges or pistols

Push Ups

Sit ups

Saturday 24th December 2016


CrossFit North Head – CrossFit

Weightlifting

Shankle Complex

Barbell Cycling

Shankle Complex (3x shrugs, 1x hang clean, 2x jerk)

https://youtu.be/mGslrAJEjTM

Metcon

Metcon (Time)

Bez’s 12 Days of Christmas

Complete as per the song “one the 1st day of Christmas…..1, 1+2, 1+2+3…12

Rx.

100/70kg

1x Snatch *can power if you can

2x Power Clean

3x Front Squat

4x Jerk

5x Deadlift

6x Strict HSPU

7x Pistol *alternating legs

8x T2B

9x Wall Ball

10x Burpee Box Jump 24”

11x Pull Up

12x Ring Muscle Up

V1.

*bar weight is 90% of your max snatch

1x Snatch *can power if you can

2x Power Clean

3x Front Squat

4x Jerk

5x Deadlift

6x HSPU *scale as needed

7x Pistol *alternating legs *band scale

8x T2B/T2R

9x Wall Ball

10x Burpee Box Jump 24/20”

11x Pull Up

12x C2B Pull Up

V2.

*bar weight is 90% of your max snatch

1x Snatch *can power if you can

2x Power Clean

3x Front Squat

4x Jerk

5x Deadlift

6x HSPU *bench scale

7x Pistol *alternating legs *band scale/box scale

8x T2Rings

9x Wall Ball

10x Burpee Box Jump 20”

11x Pull Up-band scale

12x C2B Pull Up- band scale

Friday 23rd December 2016


CrossFit North Head – CrossFit

Weightlifting

Deadlift (3 rep max for the day)

Metcon

Metcon (Time)

Rx.

4 rounds for total time

250m Row/ Ski Erg

10x GHD Sit up

15x Ring Push Up

20m Plate pinch hold Farmers walk *15/10kg plates in each hand

Rest 1:30

V1.

4 rounds for total time

250m Row/ Ski Erg/ Run

10x GHD Sit up- Half way

15x Ring Push Up *on Knees

20m Plate pinch hold Farmers walk *15/10kg plates in each hand

Rest 1:30

V2.

4 rounds for total time

250m Row/ Ski Erg/ Run

10x Ab Mat Sit Up

15x Push Up *scale as needed

20m Plate pinch hold Farmers walk *10/5kg plates in each hand

Rest 1:30

Thursday 22nd December 2016


CrossFit North Head – CrossFit

Metcon

Metcon (Weight)

Odd Object

3×10 Seated Alternating Hand KB strict press *double KB in front rack, alternating press. Sitting on the floor.

3×10 Banded Russian KB Swings

OH Pistol

Spend 10 mins playing with these as a warm up.

PVC pipes, light bar, heavier bar, add weights if you’re a ninja!

Metcon (3 Rounds for time)

Running Conditioning

2-3x 800m run- 200m easy, 200m hard, 200m easy, 200m hard- rest 2:00 between

Metcon (No Measure)

Emotm 10mins

8-12x Burpee

Christmas Timetable

Christmas Timetable

Friday 23rd December- Normal timetabled classes

Saturday 24th December- Normal timetabled classes

Sunday 25th December- Closed

Monday 26th December- Closed

Tuesday 27th December- Open Gym 8:30-10am

Wednesday 28th December- Open Gym 8:30-10am

Thursday 29th December- Open Gym 8:30-10am

Friday 30th December- Open Gym 8:30-10am

Saturday 31st December- Open Gym 8:30-10am

Sunday 1st January- Closed

Monday 2nd to Sunday 8th January- Open Gym 8:30-10am

Monday 9th January- Back to full timetable