Wednesday 18th October 2017

CrossFit North Head – CrossFit

Metcon (Weight)

KB superset

6 sets not for time

3 sets each arm.

*unbroken single arm sets.

5x KB Russian Swings

5x KB Hang Clean and Jerk

5x KB OHS

*rest as needed

Metcon (Time)

Rx

10 to 1 for time

DB Snatch *alternating 30/20kg

Ring Dips

V-sit ups

V1.

10 to 1 for time

DB Snatch *alternating 20/15kg

Banded Ring Dips

V-sit ups

V2.

10 to 1 for time

DB Snatch *alternating 15/10kg

Bench Dips

Feet touch sit ups

Tuesday 17th October 2017


CrossFit North Head – CrossFit

Metcon (Distance)

Pulling workout + Ski/Rowing

Rx.

For max distance Ski

7 min AMRAP

3x Pull Up

2x C2B

1x Bar Muscle Up

Max effort Ski for 20 secs

V1.

For max distance Row

7 min AMRAP

3x Pull Up

2x C2B

1x Band or Jumping Bar Muscle Up

Max effort Row for 20 secs

V2.

For max distance Row

7 min AMRAP

3x Banded Pull Up

2x Banded C2B

1x Jumping Bar Muscle Up

Max effort Row for 20 secs

Metcon (Time)

Rx.

5 Rounds for time

Run 250m

10 Deadlift 100/60kg

15 Burpee Box Jump Overs 24/20″

V1.

5 Rounds for time

Run 250m

10 Deadlift 80/45kg

15 Burpee Box Jump Overs 20″

V2.

5 Rounds for time

Run 250m

10 Deadlift 60/35kg

15 Burpee Box Step Overs 24/20″

Monday 16th October 2017

CrossFit North Head – CrossFit

Metcon (No Measure)

Cardio met con

Alternating EMOTM 14 mins

20/15 cal bike/row/ski

10 burpees

*scale bike as needed so you get at least 10 seconds rest per round.

Metcon (Time)

Rx.

For Time

100 Thrusters 30/20

*Every break take off 10 reps

REST 5 MIN

200 Double Unders

*Every break 10x Push Up

V1.

For Time

100 Thrusters 20/15

*Every break take off 10 reps

REST 5 MIN

100 Double Unders

*Every break 10x Push Up

Saturday 14th October 2017


CrossFit North Head – CrossFit

Snatch (single in 10 mins)

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 1x Clean and Jerk @75%)

Metcon (Time)

Rx+.

Partner WOD

100 Clean and Jerk 40/30kg

100 Cal Row / Bike / Ski

80 Clean and Jerk 60/40kg

80 Cal Row / Bike / Ski

60 Clean and Jerk 80/50kg

60 Cal Row / Bike / Ski

40 Clean and Jerk 90/60kg

40 Cal Row / Bike / Ski

20 Clean and Jerk 100/70kg

20 Cal Row / Bike / Ski

Rx.

Partner WOD

100 Clean and Jerk 40/30kg

100 Cal Row / Bike / Ski

80 Clean and Jerk 60%

80 Cal Row / Bike / Ski

60 Clean and Jerk 70%

60 Cal Row / Bike / Ski

40 Clean and Jerk 75%

40 Cal Row / Bike / Ski

20 Clean and Jerk 80%

20 Cal Row / Bike / Ski

Friday 13th October 2017

CrossFit North Head – CrossFit

Metcon (No Measure)

Gymnastic Pulling work

3×15 Strict Pull Up

*use a band if needed to keep them unbroken

Rest 1:30 between sets

Metcon (No Measure)

*Option

If you don’t have a muscle up

Ring Muscle up:

Feet on a box ring row starting position to muscle up transition

Jumping muscle up to catch *don’t dip out

Hip to ring pull up

Tapped over muscle up attempts

If you do have muscle ups

EMOTM 5mins

1st Min. 5x Muscle Up

2nd Min. 4x Muscle Up

3rd Min. 3x Muscle Up

4th Min. 3x Muscle up

5th Min. 2x Muscle Up

6th Min. 2x Muscle up

7th Min. 1x Muscle Up

8th Min. 1x Muscle Up

Metcon (Weight)

Rx+.

0-10min

100 Double Unders

50 Overhead Squats 60/40

100 Double Unders

10-20min

100 Double Unders

10 Squat Snatch 90/60

100 Double Unders

Rx.

0-10min

100 Double Unders

50 Overhead Squats 50% max snatch

100 Double Unders

10-20min

100 Double Unders

10 Squat Snatch 85-90% max snatch

100 Double Unders

V1.

0-10min

50 Double Unders

50 Overhead Squats 50% max snatch

50 Double Unders

10-20min

50 Double Unders

10 Squat Snatch 85-90% max snatch

50 Double Unders

Thursday 12th October 2017


CrossFit North Head – CrossFit

Back Squat (3×20 +5kg from last week)

Metcon (Weight)

Pressing

3 sets not for time

20x DB Arnold Press *unbroken

10x Strict HSPU

Rest 2:00 between sets

*scale to box hspuor Kipping if you can’t do strict HSPU

Metcon (Time)

Rx.

3 rounds for time

20x Burpees

400m run

V1.

3 rounds for time

12x Burpees

400m run

Wednesday 11th October 2017

CrossFit North Head – CrossFit

Metcon (Calories)

Conditioning met con

Air Dyne/Row/Ski

10sec max calories @70% effort

rest 1:30

30sec effort to double 10 sec effort

rest 1:30

60sec effort to triple 10 sec effort

rest 1:30

90sec effort to quadruple 10 sec effort

Metcon (Weight)

KB superset

3 sets not for time

10x Double KB Russian Swings

5x Double KB Clean and Jerk

5x Double KB OHS

10x T2B

Metcon (AMRAP – Rounds and Reps)

Rx+.

20min AMRAP

7 Bar Muscle Ups

7 Deadlifts 140/95kg

400m Run

Rx.

20min AMRAP

4 Bar Muscle Ups

7 Deadlifts 120/85kg

400m Run

V1.

20min AMRAP

7 C2B Pull Ups

7 Deadlifts 100/70kg

400m Run

V2.

20min AMRAP

9 Pull Ups

7 Deadlifts 80/55kg

400m Run

V3.

20min AMRAP

9 band scale Pull Ups

7 Deadlifts 60/45kg

400m Run

Tuesday 10th October 2017

CrossFit North Head – CrossFit

Metcon (Weight)

3 Sets

3x Front Squat into 6x Alternating Reverse Lunges

*2mins rest between sets

Metcon (No Measure)

Rx.

10min EMOM

O – 20 Wall Balls 9/6

E – 20 Box Jumps 24/20″

REST 5min

10min EMOM

O – 15 Thrusters 30/20

E – 15 Burpees

V1.

10min EMOM

O – 15 Wall Balls 9/6

E – 15 Box Jumps 24/20″

REST 5min

10min EMOM

O – 10 Thrusters 30/20

E – 10 Burpees

V2.

10min EMOM

O – 15 Wall Balls 6/3

E – 15 Box Jumps/Step Up 20″

REST 5min

10min EMOM

O – 10 Thrusters 20/10

E – 10 Burpees

Monday 9th October 2017

CrossFit North Head – CrossFit

Metcon (Weight)

Oly- barbell cycling

For time

Unbroken sets (for everything!)

10-8-6-4-2

Hang power clean and Jerk @60% max pc&j

*15x Power Snatch 30/20kg between each set

Metcon (Time)

Rx.

15-12-9-12-15 for time

Squat Clean 60/40

Ring Dip

V1.

15-12-9-12-15 for time

Squat Clean 50/30

Band scale Ring Dip

V2.

15-12-9-12-15 for time

Squat Clean 40/25

Bench Dips

Saturday 7th October 2017

CrossFit North Head – CrossFit

Push Jerk (10 mins Build to a moderate single)

Metcon (Weight)

then for time:

Drop set snatch

2-4-6-8-10

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

Metcon (Weight)

Power Clean

EMOTM 10 mins

2x Clean and Jerk @70%

Metcon (Time)

Partner WOD

1km Farmers Carry 24/16s – 1 person must hold both KBs / walk together

1.6km Run – both must complete 1.6km / run together

160 Wall Balls 9/6 *both partners must be back from run

Rx. 24/16kg

V1. 20/12kg

V2. 16/8kg