Saturday 30th September 2017


CrossFit North Head – CrossFit

Snatch (Moderate single in 10mins)

Metcon (Weight)

then for time:

Drop set snatch

2-4-6-8-10

As reps drop you should be dropping weight off as well.

Clean and Jerk (EMOTM 10 mins @70%)

Metcon (Time)

Rx.

Partner WOD

2km Row

150 Ab Mat Sit Ups

100 Pistol Squats

150 Ab Mat Sit Ups

2km Ski Erg

V1.

Partner WOD

2km Row/Run

150 Ab Mat Sit Ups

100 Pistol Squats *band or bench scale

150 Ab Mat Sit Ups

2km Ski Erg/Row/Run

Friday 29th September 2017


CrossFit North Head – CrossFit

Back Squat (4×20)

*2min rest between sets

*start at a super lightweight of your choice to carry over all 5 sets.

Something like 40/30kg.

You are going to have to go up by 5kg each week with this.

Metcon (Weight)

Rx.

3 Rounds

50x Double Unders

Squat Clean + Push Press

Squat Clean + Push Jerk

Squat Clean + Split Jerk

*AHAP – all movements above are to be done unbroken so all 6 movements without dropping the bar

10 Box Jump Overs 30/24

V1.

3 Rounds

40x Double Unders

Squat Clean + Push Press

Squat Clean + Push Jerk

Squat Clean + Split Jerk

*AHAP – all movements above are to be done unbroken so all 6 movements without dropping the bar

10 Box Jump Overs 24/20

V2.

3 Rounds

30x Double Unders

Squat Clean + Push Press

Squat Clean + Push Jerk

Squat Clean + Split Jerk

*AHAP – all movements above are to be done unbroken so all 6 movements without dropping the bar

10 Box Jump/Step Overs 20

Thursday 28th September 2017


CrossFit North Head – CrossFit

Metcon (Distance)

2×3 min Run

Recover 3 mins between intervals

Metcon (Weight)

2×20 DB Arnold Press

*must stay unbroken, don’t go too heavy, use same weight for all sets!

Rest 1:30 between sets

Metcon (No Measure)

EMOTM 5mins

5-10x HSPU

*choose your rep scheme before you start and make sure you hit it every round.

Rx. Strict

V1. Kipping

V2. Box Scale

Metcon (AMRAP – Rounds and Reps)

Rx.

15min AMRAP

50x Ring Rows

50x Air Squats

50x K2E

50ft Handstand Walk (15m)

V1.

15min AMRAP

50x Ring Rows

50x Air Squats

50x K2E

HS Walk Attempts

V2.

15min AMRAP

50x Ring Rows

50x Air Squats

50x K2E

HS Walk around box

Wednesday 27th September 2017


CrossFit North Head – CrossFit

Metcon (Weight)

KB superset

3 sets *set must stay unbroken!

10x Double KB Russian Swings

20m Farmers Carry

5x Double KB Hang Power Clean

5x Double KB S2OH

20m OH Walk

Metcon (Time)

Rx+.

For Time

10-9-8-7-6-5-4-3-2-1

Deadlift 120/80

Burpee Over Bar

2 Rope Climbs after each set

Rx.

For Time

10-9-8-7-6-5-4-3-2-1

Deadlift 100/65

Burpee Over Bar

2 Rope Climbs after each set

V1.

For Time

10-9-8-7-6-5-4-3-2-1

Deadlift 80/55

Burpee Over Bar

1 Rope Climb after each set

V2.

For Time

10-9-8-7-6-5-4-3-2-1

Deadlift 60/45

Burpee Over Bar

1 Rope Climb attempt after each set

Monday 25th September 2017

CrossFit North Head – CrossFit

Metcon (Weight)

Oly- barbell cycling

For time

Unbroken sets

10-8-6-4-2

Hang power clean and Jerk @50% max pc&j

*20x Power Snatch 30/20kg between each set

Metcon (Time)

MET CON (20min cap)

Rx.

6 rounds for time:

400m Run

12 TTB

12x Burpee 6” touch

V1.

6 rounds for time:

400m Run

12 TTRings

12x Burpee 6” touch

V2.

6 rounds for time:

400m Run

12 Hanging Double Leg Raises

12x Burpee 6” touch

Metcon (No Measure)

Boot Camp

10 to 1 for time

KB Swings

KB Goblet Squats

KB S2OH

Saturday 23rd September 2017


CrossFit North Head – CrossFit

Metcon (Weight)

Oly- drop set ladder

Snatch

10 mins Build to a 70% single

then for time:

Drop set snatch

2-4-6-8-10

As reps drop you should be dropping weight off as well.

Clean and Jerk (EMOTM 10 mins 3x Clean and Jerk @50%)

Metcon (AMRAP – Rounds)

Rx.

30min AMRAP – RD:RD w/ Partner

200m Run

10 DB Burpee Over Box 20″ – 20/15s

V1.

30min AMRAP – RD:RD w/ Partner

200m Run

10 DB Burpee Over Box 20″ – 15/10s

V2.

30min AMRAP – RD:RD w/ Partner

200m Run

10 DB Burpee Over Box 20″ – 10/7s

Friday 22nd September 2017


CrossFit North Head – CrossFit

Back Squat (2×20 @40/30kg *rest 2mins between sets)

Metcon (No Measure)

2×15 Strict Pull Up

*use a band if needed to keep them unbroken

Rest 1:30 between sets

Metcon (Time)

Rx+.

For Time

150 Double Unders

75 Thrusters 30/20

75 Pull Ups

150 Double Unders

Rx.

For Time

150 Double Unders

75 Thrusters 20/15

75 Pull Ups *band scale

150 Double Unders

V1.

For Time

100 Double Unders

50 Thrusters 20/15

50 Pull Ups *band or jumping

100 Double Unders

V2.

For Time

50 Double Unders

50 Thrusters 20/15

50 Ring Row

50 Double Unders

Thursday 21st September 2017


CrossFit North Head – CrossFit

Metcon (No Measure)

Gymnastic Midline Work

3 rounds not for time

10x Empty Barbell Sit Up *can anchor feet

2x Turkish Get Up *each arm

20x KB Russian Twists

Metcon (Time)

Rx.

5 rounds for time

21x Wall Balls 9/6kg

400m Run

Wednesday 20th September 2017

CrossFit North Head – CrossFit

Metcon (Weight)

Deadball

3 sets

5x DB OTS

20m Walk with DB at stomach

10x DB Squats

Metcon (Time)

Rx+.

21-15-9 – Perform 2min ON / 1min OFF until complete

Squat Snatch 60/40

Strict HSPU

Rx.

21-15-9 – Perform 2min ON / 1min OFF until complete

Squat Snatch 50/35kg

Kipping HSPU

V1.

21-15-9 – Perform 2min ON / 1min OFF until complete

Squat Snatch 40/30

Bench Scale HSPU

V2.

21-15-9 – Perform 2min ON / 1min OFF until complete

Squat Snatch 30/20

Bench Scale HSPU

Tuesday 19th September 2017


CrossFit North Head – CrossFit

Metcon (Weight)

2x Front Squat into 4x Alternating Reverse Lunges

*2mins rest between sets

DON’T GO OVER 50% max front squat weight

Metcon (Time)

Rx.

For total time

50 Box Jump Overs 30/24″

50 KB Swings 32/24kg

REST 3 MIN

50x Goblet Squat 32/24kg

50x cal Row

V1.

For total time

50 Box Jump Overs 24/20″

50 KB Swings 24/16kg

REST 3 MIN

50x Goblet Squat 24/16kg

50x cal Row

V2.

For total time

50 Box Jump Overs 20″

50 KB Swings 20/12kg

REST 3 MIN

50x Goblet Squat 20/12kg

50x cal Row