Thursday 1st March 2018


CrossFit North Head – CrossFit

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Metcon (No Measure)

Running clock work

Rx. 70/45kg

V1. 50/35kg

V2. 40/30kg

0-2:00 mins

AMRAP “DT”

12x Deadlift

9x Hang Power Clean

6x Push Jerk

2:00-3:00 mins

Max Burpees

3:00-4:00 mins

REST

4:00-6:00 mins

AMRAP “DT”

12x Deadlift

9x Hang Power Clean

6x Push Jerk

6:00-7:00 mins

Max Cal Ski/Row/Bike

7:00-8:00 mins

REST

8:00-10:00 mins

AMRAP “DT”

12x Deadlift

9x Hang Power Clean

6x Push Jerk

11:00-12:00 mins

Max T2B

Metcon (AMRAP – Reps)

Rx.

10 Rounds – 1:30min ON / 1:30min OFF

1min max cal row/Ski/Bike or 400m

Max Strict HSPU

V1.

10 Rounds – 1:30min ON / 1:30min OFF

1min max cal row/Ski/Bike or 400m

Max Kipping HSPU

V2.

10 Rounds – 1:30min ON / 1:30min OFF

1min max cal row/Ski/Bike or 400m

Max Bench Scale HSPU

Wednesday 28th February 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

Rx.

Snatch Ladder + Double Unders

2:30 min cap for each weight

Start each set with 30x Double Unders

Then complete required Squat Snatch Reps

30x Double Unders

Into

10x 40/30kg

8x 60/40kg

6x 80/50kg

4x 90/60kg

2x 100/70kg

1x 110/75kg

V1.

20x Double Unders

Into

10x 50%

8x 60%

6x 65%

4x 70%

2x 80%

1x 90%

Metcon (Time)

Rx.

5 Rounds – RD:RD w/ Partner

10 DB Thrusters 22.5/15s

10 C2B Pull Ups

Into

5 Rounds – RD:RD w/ Partner

10 TnG Power Snatch 50/35

10 OHS

*all unbroken

V1.

5 Rounds – RD:RD w/ Partner

10 DB Thrusters 20/12.5s

10 Pull Ups

Into

5 Rounds – RD:RD w/ Partner

10 TnG Power Snatch 40/30

10 OHS

V2.

5 Rounds – RD:RD w/ Partner

10 DB Thrusters 15/10s

10 Banded Pull Ups

Into

5 Rounds – RD:RD w/ Partner

10 TnG Power Snatch 30/20

10 OHS

Tuesday 27th February 2018

CrossFit North Head – CrossFit

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Front Squat (4-4-3-3-2 *1 set every 2:30 for 5 sets)

Metcon (Time)

Rx.

100 Wall Balls

200m Shuttle Run (10m down 10m back)

100 Box Jump Overs 24/20″

200m Shuttle Run

100 Pistol Squats

V1.

100 Wall Balls

200m Shuttle Run (10m down 10m back)

100 Box Jump Overs 20″

200m Shuttle Run

100 Pistol Squats *band scale

V2.

100 Wall Balls

200m Shuttle Run (10m down 10m back)

100 Box Jump Overs 20″

200m Shuttle Run

100 Pistol Squats *bench scale

Monday 26th February 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

Clean Ladder

2 minutes @ each weight, @ 2minutes the next weight begins.

Rx.

10x 60/40kg

8x 80/50kg

6x 90/55kg

4x 100/65kg

2x 110/70kg

1x 120/80kg

” Scale as needed to have 6 challenging weights

V1.

10x 50%

8x 60%

6x 65%

4x 70%

2x 80%

1x 90%

Metcon (AMRAP – Rounds and Reps)

Rx.

6x 3min AMRAP / 1min REST

20 DB Snatch 22.5/15

20 Burpee Over DB

20 TTB

V1.

6x 3min AMRAP / 1min REST

20 DB Snatch 20/12.5

20 Burpee Over DB

20 TTRings

V2.

6x 3min AMRAP / 1min REST

20 DB Snatch 15/10

20 Burpee Over DB

20 Hanging Double Leg Raise

Friday 23rd February 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

Running clock work

*using bar weight @80% max snatch

0-2:00 mins

Max rep Snatch @80%

2:00-2:30mins

REST

2:30-4:00 mins

Max Cal Row/Ski/Bike

4:00-4:30 mins

REST

4:30-6:00mins

Max Rep Power Clean and Jerk

6:00-6:30mins

REST

6:30-8:00mins

Max Cal Row/Ski/Bike

8:00-8:30 mins

REST

8:30-10:00 mins

Max Rep Cluster

10:30-11:00

REST

11:00-12:30

Max Cal Row/Ski/Bike

Metcon (Time)

Rx+.

5 Rounds

100 Double Unders

10 OHS 80/50

REST 1 MIN

Rx.

5 Rounds

100 Double Unders

10 OHS 60/40

REST 1 MIN

V1.

5 Rounds

75 Double Unders

10 OHS 50/35

REST 1 MIN

V2.

5 Rounds

50 Double Unders

10 OHS 40/30

REST 1 MIN

Thursday 22nd February 2018


CrossFit North Head – CrossFit

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Power Snatch + Hang Snatch (One set every 1:30 for 10 sets building)

Metcon (Time)

Rx.

3 rounds for time

Shuttle Run 6x20m

20x Pistols

into

3 rounds for time

Shuttle Run 6x20m

20x KB Swings 32/24kg

V1. 3 rounds for time

Shuttle Run 6x20m

20x Pistols -band scale

into

3 rounds for time

Shuttle Run 6x20m

20x KB Swings 24/16kg

V2.

3 rounds for time

Shuttle Run 6x20m

20x Pistols – box scale

into

3 rounds for time

Shuttle Run 6x20m

20x KB Swings 20/12kg

Wednesday 21st February 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

4 sets *2 sets each arm

5x KB Snatch

5x KB S2OH

20m OH Walk

30 second Hard Rowing/Ski/Bike Effort

Rest 90 seconds

Metcon (Time)

Rx.

1:30 ON / 1:30 OFF – Accumulate 100 Wall Balls 9/6kg

10 Hang Power Cleans 70/45

10 Box Jump Overs 24/20″

Max Wall Balls in time remaining

V1.

1:30 ON / 1:30 OFF – Accumulate 100 Wall Balls 9/6kg

10 Hang Power Cleans 50/35

10 Box Jump Overs 24/20″

Max Wall Balls in time remaining

V2.

1:30 ON / 1:30 OFF – Accumulate 100 Wall Balls 9/6kg

10 Hang Power Cleans 40/30

10 Box Jump Overs 20″

Max Wall Balls in time remaining

Tuesday 20th February 2018


CrossFit North Head – CrossFit

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Back Squat (Back Squat 5-4-3-2-1 *1 set every 2:30 for 4 sets )

Metcon (Time)

Rx+

Partner WOD

80 Deadlift 140/90

80 TTB

40 Squat Clean 100/60

80 TTB

80 Shoulder to Overhead 60/40

Rx.

Partner WOD

80 Deadlift 120/75

80 TTB

40 Squat Clean 70/45

80 TTB

80 Shoulder to Overhead 60/35

V1.

Partner WOD

80 Deadlift 100/65

80 TTRings

40 Squat Clean 60/35

80 TTRings

80 Shoulder to Overhead 40/30

V2.

Partner WOD

80 Deadlift 80/45

80 Hanging Double Leg Raises

40 Squat Clean 50/30

80 Hanging Double Leg Raises

80 Shoulder to Overhead 30/20

Monday 19th February 2018

CrossFit North Head – CrossFit

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Metcon (AMRAP – Reps)

Cardio Conditioning.

Alternating EMOTM 21 mins

Min 1. 20 seconds Assault Bike Effort Above 65rpm

Min 2. 10-15x Burpees

Min 3. 30x Double Unders

Metcon (Time)

Rx.

10 Parrallete HSPU

60 Cal Row/Ski/600m Run

20 Strict HSPU

60 Cal Row/Ski/600m Run

30 Kipping HSPU

30 Pull Ups

60 Cal Row/Ski/600m Run

20 C2B Pull Ups

60 Cal Row/Ski/600m Run

10 Bar Muscle Ups

V1.

10 Deficit HSPU

60 Cal Row/Ski/600m Run

20 Strict HSPU

60 Cal Row/Ski/600m Run

30 Kipping HSPU

30 Pull Ups

60 Cal Row/Ski/600m Run

20 C2B Pull Ups

60 Cal Row/Ski/600m Run

5 Bar Muscle Ups

V2.

10 HSPU

60 Cal Row/Ski/600m Run

20 HSPU

60 Cal Row/Ski/600m Run

30 HSPU

30 Pull Ups

60 Cal Row/Ski/600m Run

20 Pull Ups

60 Cal Row/Ski/600m Run

10 Jumping Bar Muscle Ups

Saturday 17th February 2018


CrossFit North Head – CrossFit

Metcon (Weight)

3×5 Hang Muscle Snatch

3×3 TNG Power Snatch

1+1+1×5 Snatch Pull + Hang Snatch + OHS

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar