Saturday 1st July 2017


CrossFit North Head – CrossFit

Metcon (No Measure)

Oly Lifting

Warm Up.

3 sets

Empty barbell or light weight:

2x Clean Pull

2x Hang Muscle Clean

2x Push Press

Last week of this complex

6x Hip Clean + Front Squat + Jerk

*rest 60-90 seconds between sets

Max the complex out for the day

6-8x Clean Lift Off + Clean

*rest 60-90 seconds between sets

Max the complex out for the day

Squat Clean (3 attempts to Max Clean & Jerk for the day )

Metcon (Weight)

Rx.

Met Con

10min EMOM

O – 20/15 Cal Row/Ski

E – 20 Wall Balls 9/6

REST 5 MIN

10min EMOM

O – 15/12 Cal Bike/Ski/Row OR 200m Run

E – 6 Squat Cleans 60/40

V1.

Met Con

10min EMOM

O – 15/10 Cal Row/Ski

E – 20 Wall Balls

REST 5 MIN

10min EMOM

O – 12/10 Cal Bike/Ski/Row OR 200m Run

E – 6 Squat Cleans 50/30

V2.

Met Con

10min EMOM

O – 20/15 Cal Row/Ski

E – 20 Wall Balls 6/3

REST 5 MIN

10min EMOM

O – 15/12 Cal Bike/Ski/Row OR 200m Run

E – 6 Squat Cleans 40/20

Friday 30th June 2017


CrossFit North Head – CrossFit

Metcon (No Measure)

Pulling Strength

2×20 Ring Row

2×15 Single Arm DB Bent Over Row

2×20 GHD Sorensen Hold Plate Rows

Metcon (Time)

Rx.

Met Con

5 Rounds

200m Farmers Carry 24/16s KBs

10 Strict C2B Pull Up

V1.

Met Con

5 Rounds

200m Farmers Carry 20/12s KBs

10 Strict Pull Up

V2.

Met Con

5 Rounds

200m Farmers Carry 16/8s KBs

10 Strict Banded Pull Up

*use DB if no KB available or if still no luck use plates

Metcon (No Measure)

CF Lite

*same strength as the class

Met Con

5 Rounds

200m Farmers Carry 12/6s KBs

20x Ring Rows

Thursday 29th June 2017

CrossFit North Head – CrossFit

Shoulder Press (3×3 @80%)

Push Press (3×3 @80%)

Metcon (Time)

Rx.

Met Con

In Teams of 2 Complete

100x Thrusters 40/30kg

100x t2b

100x Burpees

100x Cal Ski Erg/Row/Air Dyne

V1.

Met Con

In Teams of 2 Complete

100x Thrusters 30/20kg

100x t2rings

100x Burpees

100x Cal Ski Erg/Row/Air Dyne

Metcon (No Measure)

CF LITE.

*same strength as class

Met Con

In Teams of 2 Complete

100x Thrusters 30/20kg

100x Hanging Double Leg Raises

100x Burpees

100x Cal Ski Erg/Row/Air Dyne

Wednesday 28th June 2017

CrossFit North Head – CrossFit

Deficit Deadlift (5×5 )

*reset each rep, go by feel, technique over weight

*standing on 20kg Plate

https://youtu.be/CpWsUsqBtN8

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Rx.

Met Con

For time:

“Amanda”

9-7-5 for time

Muscle Up

Squat Snatch 60/40

V1.

Met Con

For time:

for time

12-9-7

C2B Pull Up

9-7-5

Squat Snatch 50/30

V2.

Met Con

For time:

18-14-10

Pull Up

9-7-5

Squat Snatch 40/20

Metcon (No Measure)

CF LITE.

Deadlift

5×5 Sumo Deadlift

Met Con

For time:

18-14-10

Pull Up *scale to ring rows but double the reps!

9-7-5

Hang Power Snatch 40/20

Tuesday 27th June 2017


CrossFit North Head – CrossFit

Box Squat (5×5 @80%)

*sit and pause on box, relax your legs and glutes. Keep your mid line tight. Pause for a second then drive up fast.

Metcon (Weight)

2x50m Double KB Front Rack Walk

*every 25m do 5x Squats with KBs

Metcon (Time)

Rx.

Met Con

For time

800m Sprint

30 Pistol Squats

REST 2 MIN

800m Sprint

20 Weighted Pistol Squats 24/16kg

REST 2 MIN

800m Sprint

10 Weighted Pistol Squats 32/24kg

*scale weight as needed

V1.

Met Con

For time

800m Sprint

30 Pistol Squats

REST 2 MIN

800m Sprint

20 Weighted Pistol Squats 12/8kg

REST 2 MIN

800m Sprint

10 Weighted Pistol Squats 16/10kg

V2.

Met Con

For time

800m Sprint

30 Pistol Squats- band scale

REST 2 MIN

800m Sprint

20 Weighted Box Scale Pistol Squats 8/6kg

REST 2 MIN

800m Sprint

10 Weighted Box Scale Pistol Squats 12/8kg

Metcon (Time)

CF LITE

*same strength as class

Met Con

For time

800m Sprint

30 Box Scale Pistol Squats

REST 2 MIN

800m Sprint

20 Box Scale Pistol Squats

REST 2 MIN

800m Sprint

10 Box Scale Pistol Squats

Monday 26th June 2017


CrossFit North Head – CrossFit

Metcon (Time)

Rx.

Met Con

For time

*with 1 DB 30/20kg

10 DB Single Arm Strict Press 30/20 *each arm

50 Double Unders

20 DB Single Arm Push Press *each arm

50 Double Unders

30 Strict Deficit HSPU 20/10kg plates

50 Double Unders

20 DB Single Push Press *each arm

50 Double Unders

10 DB Single Arm Strict Press *each arm

V1.

Met Con

For time

*with 1 DB 20/12.5kg

10 DB Single Arm Strict Press *each arm

50 Double Unders

20 DB Single Arm Push Press *each arm

50 Double Unders

30 Kipping Deficit HSPU plates 20/10kg plates

50 Double Unders

20 DB Single Push Press *each arm

50 Double Unders

10 DB Single Arm Strict Press *each arm

V2.

Met Con

For time

*with 1 DB 12.5/8kg

10 DB Single Arm Strict Press *each arm

25 Double Unders

20 DB Single Arm Push Press *each arm

25 Double Unders

30 HSPU

25 Double Unders

20 DB Single Push Press *each arm

25 Double Unders

10 DB Single Arm Strict Press *each arm

Metcon (Weight)

Oly Lifting

Clean & Jerk

Every 1:30 for 6 sets

1x Power clean + Hang Clean

*aim for 80% max clean

Metcon (No Measure)

CF LITE

Met Con

For time

*with 1 DB

10 DB Single Arm Strict Press 12.5/8 *each arm

25 Double Unders Attempts or 100x single unders

20 DB Single Arm Push Press *each arm

25 Double Unders Attempts or 100x single unders

30 Bench Scale HSPU

25 Double Unders Attempts or 100x single unders

20 DB Single Push Press *each arm

25 Double Unders Attempts or 100x single unders

10 DB Single Arm Strict Press *each arm

Met Con

Every 1:30 for 6 sets

1x MB Clean + 6x Front Squats

Saturday 24th June 2017

CrossFit North Head – CrossFit

Metcon (Weight)

Snatch

Warm Up.

3 sets

Empty barbell or light weight

5x Snatch Pull

5x Hang Muscle Snatch

5x OHS

5x Snatch

*2nd last week of this complex

8-10x 1x Hip Snatch + 1x Hang Snatch + 1x OHS @80% max snatch

*rest 60-90 seconds between sets

3×2 Snatch Panda Pull + Snatch @80% max snatch

1 rep is 1x Panda Pull + 1x Snatch

*rest 60-90 seconds between sets

https://youtu.be/XAIzHT4ISBE

Panda Pull

Snatch (3 attempts to max snatch for the day)

Metcon (Time)

Rx+.

For total time:

3 Rounds

5x Power Clean and Jerk 100/60

10x Bar facing Burpees

REST 2 MIN

2 Rounds

10 Front Squats 100/60 *from floor

20 Bar facing burpees

REST 2 MIN

1 Round

20 Back Squats 100/60 *from floor

40 Bar facing burpees

Rx.

For total time:

3 Rounds

5x Power Clean and Jerk 80/50

10x Bar facing Burpees

REST 2 MIN

2 Rounds

10 Front Squats 80/50 *from floor

20 Bar facing burpees

REST 2 MIN

1 Round

20 Back Squats 80/50 *from floor

40 Bar facing burpees

V1.

For total time:

3 Rounds

5x Power Clean and Jerk 60/40

10x Bar facing Burpees

REST 2 MIN

2 Rounds

10 Front Squats 60/40 *from floor

20 Bar facing burpees

REST 2 MIN

1 Round

20 Back Squats 60/40 *from floor

40 Bar facing burpees

V2.

For total time:

3 Rounds

5x Power Clean and Jerk 50/30

10x Bar facing Burpees

REST 2 MIN

2 Rounds

10 Front Squats 50/30 *from floor

20 Bar facing burpees

REST 2 MIN

1 Round

20 Back Squats 50/30 *from floor

40 Bar facing burpees

Friday 23rd June 2017


CrossFit North Head – CrossFit

Metcon (Weight)

Warm Up.

3 sets

Empty barbell or light weight:

3x Clean Pull

3x Hang Power Clean

3x Front Squat

3×2 Clean Lift Off + Clean @80% max clean

1 rep is clean lift off (2-3 sec pause at knees, then from the knees 1x Full Clean)

*rest 60-90 seconds between sets

Squat Clean (3 attempts to max out)

Metcon (No Measure)

Rx.

20min EMOM

0-5: 15/10 Cal Row

5-10: 10x Burpees Box Jumps

11-15: 20/15 Cal Row

16-20: 15x Burpees

*PUSH – it can be done

V1.

20min EMOM

0-5: 10 Cal Row

5-10: 10x Burpees Box Jumps

11-15: 15 Cal Row

16-20: 12x Burpees

Metcon (No Measure)

CF Lite

5×3 Hang Power Clean

Met con

20min EMOM

0-5: 10 Cal Row

5-10: 10x Burpees Box Jumps

11-15: 15 Cal Row

16-20: 12x Burpees

Thursday 22nd June 2017


CrossFit North Head – CrossFit

Front Squat (5×3 @80%)

Metcon (AMRAP – Reps)

Partner wod.

One is working, the other is plate OH walking as time keeper.

Score is total reps.

15min AMRAP

*both partners do working set before moving to next exercise.

Max Burpees- partner walks 100m plate OH

Max Box Jumps- partner walks 100m plate OH

Max HSPU- partner walks 100m plate OH

Max T2B- partner walks 100m plate OH

Rx. 20/15kg plate

V1. 15/10kg plate

V2. 10/5kg

Metcon (No Measure)

CF Lite

Met Con

In teams of 2:

100x Goblet Squats

*partner hold a wall squat

Met Con

Partner wod.

One is working, the other is plate OH walking as time keeper.

Score is total reps.

15min AMRAP

*both partners do working set before moving to next exercise.

Max Burpees- partner walks 100m plate OH 10kg

Max Step ups- partner walks 100m plate OH

Max Bench scale HSPU- partner walks 100m plate OH

Max Hanging Double leg raises- partner walks 100m plate OH

Wednesday 21st June 2017


CrossFit North Head – CrossFit

Metcon (No Measure)

2×20 DB Bulgarian Split Squat *each leg (can be unweighted) *heavier than last week

2×20 Russian KBS

2×20 Reverse Hypers *use a GHD

Metcon (Time)

Rx.

For time:

“Holy Trinity” 12-9-6

Power Snatch 60/40kg

Overhead Squat

Thruster

V1.

For time:

12-9-6

Power Snatch 50/30kg

Overhead Squat

Thruster

V2.

For time:

12-9-6

Power Snatch 40/25kg

Overhead Squat

Thruster

Metcon (No Measure)

CF Lite

*same strength as the class

For time:

12-9-6

Hang Power Snatch 30/20

Front Squat

Thruster