Saturday 30th December 2017- open gym 8:30-10am


CrossFit North Head – CrossFit

Metcon (No Measure)

Oly Lifting

5 sets @40-50%

Clean lift off + Power Clean + Pause Front Squat + Pause Jerk

*one jerk pause on dip, then pause on the catch

*2 sec pauses

8×1 Hang Clean + Jerk *build up to heavy technical single for the day

EMOTM 10 mins

2x Snatch @70%

Metcon (Time)

Rx+.

For Time

400m Farmers carry 24/16s

21 Back Squats 140/85

400m Farmers carry 24/16s

15 Front Squats 120/75

400m Farmers carry 24/16s

9 Overhead Squats 100/65

*squats from rack

Rx.

For Time

400m Farmers carry 20/12.5s

21 Back Squats 120/75

400m Farmers carry 20/12.5s

15 Front Squats 100/65

400m Farmers carry 20/12.5s

9 Overhead Squats 80/55

*squats from rack

V1.

For Time

400m Farmers carry 16/8s

21 Back Squats 100/65

400m Farmers carry 16/8s

15 Front Squats 80/55

400m Farmers carry 16/8s

9 Overhead Squats 60/45

*squats from rack

V2.

For Time

400m Farmers carry 12.5/6s

21 Back Squats 80/55

400m Farmers carry 12.5/6s

15 Front Squats 60/35

400m Farmers carry 12.5/6s

9 Overhead Squats 40/25

*squats from rack

Friday 29th December 2017- open gym 8:30-10am


CrossFit North Head – CrossFit

Metcon (Time)

Posterior Chain Volume

Rx.

For time

30x Deadlift 70/45kg

30x UB Wall Balls

20x Deadlift 80/55kg

20x UB Wall Balls

10x Deadlift 90/65kg

10x UB Wall Balls

V1.

For time

30x Deadlift 60/35kg

30x UB Wall Balls

20x Deadlift 70/45kg

20x UB Wall Balls

10x Deadlift 80/55kg

10x UB Wall Balls

V2.

For time

30x Deadlift 40/25kg

30x UB Wall Balls

20x Deadlift 50/35kg

20x UB Wall Balls

10x Deadlift 60/45kg

10x UB Wall Balls

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
V1.

Scale Snatch Weights as needed to suit individual

Thursday 28th December 2017- open gym 8:30-10am

CrossFit North Head – CrossFit

Metcon (No Measure)

Single arm stability work

*heavier than last week

3×8 Alternating single arm Arnold press *each arm

3×8 Double DB 90 degree row + 90 degree external rotation

3×8 DB Shrugs

Rest 1:30-2:00 between sets

Metcon (Time)

Rx.

For Time

100 Cal Assault Bike

80 KB Swings 32/24

60 C2B Pull Ups

40 KB Shoulder to overhead 32/24 *20 each side

20 Deadball over shoulder 150/100#

V1.

For Time

100 Cal Assault Bike

80 KB Swings 24/16

60 Pull Ups

40 KB Shoulder to overhead 24/16 *20 each side

20 Deadball over shoulder

V2.

For Time

100 Cal Assault Bike

80 KB Swings 20/12

60 Ring Row

40 KB Shoulder to overhead 16/8 *20 each side

20 Deadball over shoulder

Wednesday 27th December 2017- Open gym 8:30-10am


CrossFit North Head – CrossFit

Metcon (No Measure)

3×8 Barbell Single Leg RDL *each leg

3×16 Cossack Squats *weighted if you can

3×16 Alternating Pistols *weighted if you can

Metcon (Time)

Rx.

0-10

50 Thrusters 40/30

50 Bar Facing Burpees

10-20

50 Cal Row

50 Box Jump Overs 24/20″

20-30

100 Double Unders

50 DB Snatch 22.5/15

100 Double Unders

V1.

0-10

50 Thrusters 30/20

50 Bar Facing Burpees

10-20

50 Cal Row

50 Box Jump Overs 24/20″

20-30

100 Double Unders

50 DB Snatch 15/10

100 Double Unders

V2.

0-10

40 Thrusters 20/15

40 Bar Facing Burpees

10-20

40 Cal Row

40 Box Jump Overs 20″

20-30

50 Double Unders

40 DB Snatch 10/7

40 Double Unders

Boxing Day- Gym closed


CrossFit North Head – CrossFit

Merry Christmas! -gym closed


CrossFit North Head – CrossFit

Saturday 23rd Saturday 2017


CrossFit North Head – CrossFit

Metcon (No Measure)

Oly Lifting

Snatch Lift off + Snatch with 3 seconds Pause @ the catch @40-60%

8×1 Snatch Pull + Hip Snatch

*work up to something heavy if moving well

EMOTM 10 mins

2x Clean and Jerk @70%

Metcon (Time)

Rx+

3 Rounds

800m Run

4 Rope Climbs 15ft

30 GHD Sit Ups

2 Legless Rope Climbs 15ft

10 Squat Snatch 80/50

Rx.

3 Rounds

800m Run

4 Rope Climbs 15ft

30 GHD Sit Ups ½ Range

2 Legless Rope Climbs 10ft

10 Squat Snatch 60/40

V1.

3 Rounds

800m Run

2 Rope Climbs 15ft

50 Ab Mab Sit Ups

1 Legless Rope Climbs 10ft

10 Squat Snatch 40/30

V2.

3 Rounds

800m Run

2 Rope Climbs attempts to lock down

30 Ab mat Sit Ups

2 Legless Rope Climbs holds

10 Squat Snatch 30/20kg

Friday 22nd December 2017


CrossFit North Head – CrossFit

Tempo Deadlift (3×2)

Tempo 3-x-5-x

Rest 2:30 between sets

*tempo= 3 sec up, 0 sec at the top, 5 seconds down, 0 sec at the bottom before next rep (tng)

Metcon (Time)

Rx.

10 rounds

9 thrusters 43/30kg

35 double-unders

V1.

10 rounds

9 thrusters 30/20kg

35 double-unders

V2.

10 rounds

9 thrusters 20/15kg

15 double-unders

Metcon (No Measure)

Midline

3 rounds not for time.

5x Strict T2B

10x Dead bugs

Thursday 21st December 2017


CrossFit North Head – CrossFit

Metcon (Calories)

Cardio Conditioning.

Rx.

Alternating EMOTM 0-10 mins

Odd- 12/10 Cal Bike/Ski/Row

Even- 10x Burpees

Alternating EMOTM 11-20 mins

Odd- 14/12 Cal Bike/Ski/Row

Even- 12x Box Jumps 20”

V1.

Alternating EMOTM 0-10 mins

Odd- 10/7 Cal Bike/Ski/Row

Even- 10x Burpees

Alternating EMOTM 11-20 mins

Odd- 12/10 Cal Bike/Ski/Row

Even- 12x Box Jumps 20”

Metcon (Weight)

Snatch Complex

Every 90 seconds for 8 sets (12mins)

Power Snatch + Hang Snatch + OHS

Wednesday 20th December 2017


CrossFit North Head – CrossFit

Seated Strict Press (5×2)

Metcon (Time)

Rx.

For Time

50 Cal Row or 1km Run

10 Clean and Jerk 100/60

50 C2B Pull Ups

10 Clean and Jerk 100/60

50 Box Jump Overs 24/20″

10 Clean and Jerk 100/60

50 TTB

V1.

For Time

50 Cal Row or 1km Run

10 Clean and Jerk 80/50

50 Pull Ups

10 Clean and Jerk 80/50

50 Box Jump Overs 24/20″

10 Clean and Jerk 80/50

50 TTRings

V2.

For Time

50 Cal Row or 1km Run

10 Clean and Jerk 60/35

50 Ring Row

10 Clean and Jerk 60/35

50 Box Jump Overs 20″

10 Clean and Jerk 60/35

50 Hanging Knee Tucks