Wednesday 1st March 2017


CrossFit North Head – CrossFit

Back Squat (3×3)

Metcon (Time)

Rx.

For total time:

1×30 Deadlift 100/75kg

practice a game plan for these base it on how you felt last week during 16.4 you want to make sure that you don’t walk away blown out after the deads.

Manage the sets however you like but if your prone to your back blowing out at high rep deads then do these in singles drop from the top of each rep fast transition to next rep.

Into

3 rounds of:

25x Wall Balls

12x Alternating Pistols

25x cal Row/Ski Erg/ Air Dyne

V1.

For total time:

1×30 Deadlift 80/55kg

Into

3 rounds of:

25x Wall Balls

12x Alternating Pistols *band on rig scale

25x cal Row/Ski Erg/ Air Dyne

V2.

For total time:

1×30 Deadlift 60/45kg

Into

3 rounds of:

25x Wall Balls

12x Alternating Pistols *box scale

25x cal Row/Ski Erg/ Air Dyne

Metcon (Time)

Boot Camp:

3x 400m run or row

*rest 1 min between sets including last set before moving to next part

30x KB Swings 32/24kg *scale weight as needed, also scale to Russian swings if needed

Into

3 rounds of:

25x Wall Balls

12x Alternating Pistols

25x cal row or 400m run *whichever you didn’t do in the first part

Tuesday 28th February 2017


CrossFit North Head – CrossFit

Metcon (Time)

Skill:

4 rounds

10-15x Kipping HSPU

20x Cal Ski Erg/Assault Bike/Rower/400m run

Metcon (6 Rounds for reps)

Rx.

1:30mins on 1 min for 6 rounds

7x Power clean and jerk 60/40kg

7x C2B Pull Up

V1.

1:30mins on 1 min for 6 rounds

7x Power clean and jerk 50/35kg

7x Pull Up

V2.

1:30mins on 1 min for 6 rounds

7x Power clean and jerk 40/30kg

7x Band or Jumping Pull Up

Metcon (Time)

Boot Camp:

4 rounds

10-15x Kipping HSPU *scale to bench if needed

20x Cal Ski Erg/Assault Bike/Rower/400m run

1:30mins on 1 min for 6 rounds

10x Ring Row

10x Push Up

10x Ab mat sit up

Monday 27th February 2017


CrossFit North Head – CrossFit

Front Squat (3×5)

Metcon (No Measure)

Rx.

One round every 3 mins for 5 rounds

30x double unders

6x Push Jerk 80/55kg

7x Front Squat 80/55kg

9x KBS 32/24kg

V1.

One round every 3 mins for 5 rounds

20x double unders

6x Push Jerk 60/40kg

7x Front Squat 60/40kg

9x KBS 24/16kg

V2.

One round every 3 mins for 5 rounds

10x double unders

6x Push Jerk 40/30kg

7x Front Squat 40/30kg

9x KBS 20/12kg

Metcon (Time)

Boot Camp:

4 rounds

500m Row

20 cal air dyne

then

5 rounds

30x double unders or 100 singles

10x MB Cleans

15x Burpees

20x Wall Balls

Saturday 25th February 2017


CrossFit North Head – CrossFit

Friday 24th February 2017


CrossFit North Head – CrossFit

Metcon (Weight)

10min AMRAP

5x Push Jerk 80/55kg

10x HSPU

Metcon (Time)

Rx.

10x Squat Snatch 60/40kg

10x Box Jump 24/20”

15x Ab mat sit up

8x Squat Snatch 70/45kg

10x Box Jump 24/20”

15x Ab mat sit up

6x Squat Snatch 80/55kg

10x Box Jump 24/20”

15x Ab mat sit up

4x Squat Snatch 90/65kg

10x Box Jump 24/20”

15x Ab mat sit up

4x Squat Snatch 100/70kg

10x Box Jump 24/20”

15x Ab mat sit up

V1.

10x Squat Snatch 60%

10x Box Jump 24/20”

15x Ab mat sit up

8x Squat Snatch 70%

10x Box Jump 24/20”

15x Ab mat sit up

6x Squat Snatch 80%

10x Box Jump 24/20”

15x Ab mat sit up

4x Squat Snatch 85%

10x Box Jump 24/20”

15x Ab mat sit up

4x Squat Snatch 90%

10x Box Jump 24/20”

15x Ab mat sit up

Metcon (Time)

Boot Camp.

A.

10min technique work on:

DB Snatch

DB Single arm OHS

B.

20x DB Snatch 20/12.5kg

10x Step Up 20”

15x Ab mat sit up

16x DB Snatch 20/12.5kg

10x Step Up 20”

15x Ab mat sit up

12x DB Snatch 20/12.5kg

10x Step Up 20”

15x Ab mat sit up

8x DB Snatch 20/12.5kg

10x Step Up 20”

15x Ab mat sit up

6x DB Snatch 20/12.5kg

10x Step Up 20”

15x Ab mat sit up

Thursday 23rd February 2017

CrossFit North Head – CrossFit

Metcon (Time)

4 rounds at a moderate pace

250m run

250m row

Metcon (Time)

Rx.

21-18-15-12 reps for time of:

Thrusters 40/30kg

Burpees over the bar

V1.

21-18-15-12 reps for time of:

Thrusters 30/20kg

Burpees over the bar

V2.

21-18-15-12 reps for time of:

Thrusters 20/15kg

Burpees over the bar

Metcon (Time)

Boot Camp.

21-15-9 for time

Slam Ball Thrusters

Slam Ball

Burpees over the ball

Wednesday 22nd February 2017


CrossFit North Head – CrossFit

Hang Power Clean (50% warm up)

Squat Clean (*build to over what your aiming for in the workout)

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
Rx.

60/40kg

84/50kg

100/65kg

125/80kg

143/93kg

V1.

50%

60%

70%

80%

90%

Metcon (AMRAP – Rounds and Reps)

Boot Camp.

20 minute AMRAP

25x T2Rings or hanging kipping double leg raise

50x Double unders or 100 single unders

15s KB Swings 24/16kg

Tuesday 21st February 2017

CrossFit North Head – CrossFit

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups
Rx.

WORKOUT 16.4

Complete as many rounds and reps as possible in 13 minutes of:

55x deadlifts 100/70kg

55x wall-ball shots

55x calorie row

55x handstand push-ups

V1.

Complete as many rounds and reps as possible in 13 minutes of:

55x deadlifts 80/55kg

55x wall-ball shots

55x calorie row

55x handstand push-ups *plate scale

V2.

Complete as many rounds and reps as possible in 13 minutes of:

55x deadlifts 60/40kg

55x wall-ball shots

55x calorie row

55x handstand push-ups *bench scale

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.
Rx.

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches 35/25kg

3 bar muscle-ups

V1.

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches 25/15kg

3 jumping bar muscle-ups

V2.

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches 20/10kg

3 pull-ups

Metcon (Time)

Boot Camp.

For Time:

5 rounds

25x Wall Balls

25x Push Ups

then

4 rounds

250m run/row

15x Hspu *scale as needed plate, bench

15x Jumping pull ups

Monday 20th February


CrossFit North Head – CrossFit

Metcon (Weight)

Every 2 mins for 5 rounds

6x front Squats 60% max *use racks

30x double unders

Metcon (AMRAP – Rounds and Reps)

Rx.

Complete as many rounds and reps as possible in 12 minutes of:

25-ft. single arm DB overhead walking lunge 22.5/15kg

8x box jump 24”

25-ft. single arm DB overhead walking lunge 22.5/15kg

8x chest-to-bar pull-ups

V1.

Complete as many rounds and reps as possible in 12 minutes of:

25-ft. single arm DB overhead walking lunge 17.5/10kg

8x box jump 24”

25-ft. single arm DB overhead walking lunge 17.5/10kg

8x pull-ups

V2.

Complete as many rounds and reps as possible in 12 minutes of:

25-ft. single arm DB overhead walking lunge 12.5/8kg

8x box jump 20”

25-ft. single arm DB overhead walking lunge 12.5/8kg

8x band scale pull-ups

()

Metcon (Time)

Boot Camp.

With 1 bumper plate.

20-15-10-5

Ground to overhead

Burpees onto the plate

Then

5-10-15-20

OH Lunges

Weighted sit ups

Saturday 18th February 2017


CrossFit North Head – CrossFit

High-Hang Clean (3×2)

Power Clean (try to hit 5 singles at 90% or above)

Clean Pull (3×2)

T.U.P. (Time)

15-12-9-6-3

Power Cleans, 135#

Pull-ups

Front Squats, 135#

Pull-ups
In honor of, U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013
To learn more about T.U.P. click here
Rx.

T.U.P

15,12,9,6,3 reps for time of:

Power cleans 60/40kg

Pull-ups

Front squats 60/40kg

Pull-ups

V1.

T.U.P

15,12,9,6,3 reps for time of:

Power cleans 50/35kg

Pull-ups *band scale

Front squats 50/35kg

Pull-ups *band scale

V2.

T.U.P

15,12,9,6,3 reps for time of:

Power cleans 40/30kg

Jumping Pull Up

Front squats 40/30kg

Jumping Pull Up

Metcon (No Measure)

REST 5mins

Metcon (Time)

Rx.

15-12-9 reps for time of:

Toes-to-bars

Wall-ball shots

Thrusters 35/25kg

V1.

15-12-9 reps for time of:

Toes-to-rings

Wall-ball shots

Thrusters 25/15kg

V2.

15-12-9 reps for time of:

Hanging Double Leg Raises

Wall-ball shots

Thrusters 20/10kg

Metcon (Time)

BOOTCAMP.

15,12,9,6,3 reps for time of:

Slam Balls

Jumping Pull Up

Squat with slam balls

Jumping Pull Up

REST 5mins

15-12-9 reps for time of:

Hanging Double Leg Raises

Wall-ball shots

Thrusters 20/10kg