Saturday 31st March 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

Oly Lifting

A. Snatch Lift off + Hang power snatch 10x 1+1 one set every 1:30

*3 sec pause at knees

B. Hang Snatch or Snatch from Blocks 5×2

C. Power Clean + Push Press 5×1+1 one set every 1:30

D. Power Clean + Split Jerk 5×2

Metcon (Time)

Rx+.

10 Rounds

2 Strict Muscle Ups

4 Strict HSPU

30 Double Unders

Rx.

10 Rounds

3 Muscle Ups

6 HSPU

30 Double Unders

V1.

10 Rounds

3 C2B Pull Ups

6 HSPU- plate scale

30 Double Unders

V2.

10 Rounds

3 Pull Ups

6 Bench Scale HSPU

15 Double Unders

Friday 30th March 2018

CrossFit North Head – CrossFit

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Metcon (Weight)

*only work @50%

A1. Barbell Z press 3×6

https://youtu.be/wF0Och9eq28

A2. Feet Elevated Push Up @3×11 3×10

B. Bench Piked HSPU @2×12 5×6

Metcon (Time)

Rx.

3 Rounds

50 Squats

10 Burpees

Thursday 29th March 2018- Deload


CrossFit North Head – CrossFit

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Metcon (Weight)

*only work @50%

A1. Barbell Bent Over Row 5×6

A2. Ring Row 5×10

Metcon (Time)

Rx.

15 min Amrap

400m Run

12x KTE

24x Wall Balls

Wednesday 28th March 2018

CrossFit North Head – CrossFit

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Back Squat (@3×12 3×3 *only work @55%)

Metcon (Weight)

B1. Split Squat 3×6 *each leg

B2. DB Romanian Deadlift @3131 3×6

Metcon (Time)

Rx.

21-15-9

KB Swing 24/16

Strict Pull Up

Assault Bike/Row/Ski Cals

V1.

21-15-9

KB Swing 20/12

Band Scale Strict Pull Up

Assault Bike/Row/Ski Cals

V2.

21-15-9

KB Swing 16/8

Jumping Pull Up

Assault Bike/Row/Ski Cals

Tuesday 27th March 2018-Deload

CrossFit North Head – CrossFit

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Clean Grip Deadlift (@213x 5×3 *only work @60%)

Metcon (Time)

Rx+.

3 Rounds

800m Run

10 Bench Press 70/45

10 Strict Ring Dips

Rx.

3 Rounds

800m Run

10 Bench Press 60/40

10 Ring Dips

V1.

3 Rounds

800m Run

10 Bench Press 50/35

10 Band scale Ring Dips

V2.

3 Rounds

600m Run

10 Bench Press 40/30

10 Band scale Ring Dips

Monday 26th March 2018- Deload Week

CrossFit North Head – CrossFit

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Metcon (Weight)

*only work @65%

*superset

A1. Ring Push Up 5×10

A2. Strict Pull up 5×6

Metcon (Time)

Rx.

5x Every 3 min

300/250m Row/Ski

7 DB/KB Power Cleans 20/15s

7 DB/KB Push Press 20/15

V1.

5x Every 3 min

300/250m Row/Ski

7 DB/KB Power Cleans 15/10s

7 DB/KB Push Press 15/10

V2.

5x Every 3 min

200/150m Row/Ski

7 DB/KB Power Cleans 12.5/8s

7 DB/KB Push Press 12.5/8

Saturday 24th March 2018


CrossFit North Head – CrossFit

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Friday 23rd March 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

Cardio Conditioning.

Alternating EMOTM 21 mins

Rx.

Min 1. 20/15x Cal Assault Bike/Ski/Row

Min 2. 10x Hang Power Snatch 40/30kg

Min 3. 15x Wall Balls

V1.

Min 1. 20/15x Cal Assault Bike/Ski/Row

Min 2. 10x Hang Power Snatch 35/25kg

Min 3. 15x Wall Balls

V2.

Min 1. 15/10x Cal Assault Bike/Ski/Row

Min 2. 10x Hang Power Snatch 30/20kg

Min 3. 10x Wall Balls

Metcon (Time)

Rx.

5 Rounds

400m Run

15 GHD Sit Ups

REST 1 MIN

V1.

5 Rounds

400m Run

25 Ab Mat Sit Ups

REST 1 MIN

Thursday 22nd March 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

Strength

EMOTM 6 minutes

Hang Snatch

Into

3 mins to complete

50x Wall Balls

Into

EMOTM 6 minutes

Snatch

Metcon (AMRAP – Reps)

Rx.

5 Rounds – 2min ON / 1min OFF

30/20 Cal Row

Max Squat Snatch 50/35

V1.

5 Rounds – 2min ON / 1min OFF

20/10 Cal Row

Max Squat Snatch 50/35

Wednesday 21st March 2018


CrossFit North Head – CrossFit

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Back Squat (3×3)

Metcon (Time)

Rx.

5 sets

10x Hang Power Clean 60/40kg

10x Pistols *alternating

10x 10m Shuttle Sprint

Rest 1:30 between sets

V1.

5 sets

10x Hang Power Clean 50/35kg

10x Band scale Pistols *alternating

10x 10m Shuttle Sprint

Rest 1:30 between sets

V2.

5 sets

10x Hang Power Clean 40/30kg

10x Bench scale Pistols *alternating

10x 10m Shuttle Sprint

Rest 1:30 between sets