Saturday 5th May 2018

CrossFit North Head – CrossFit

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Metcon (Weight)

Oly Lifting

A. EMOM 6 mins

Snatch Lift off + hang power snatch + snatch balance

B. Halting snatch grip pull 5×2

*aim here is to snatch pull but try pause at the shrug, maintaining tension in your upper back and traps to be able to stop the bar

C. Power snatch *heavy double for the day

D. EMOM 6 mins

Power Clean + Push Press + Jerk

E. Every 1:30 x8

Power Clean + front squat + jerk

Metcon (Time)

Rx+

Partner WOD

100 Cal Row / Ski / AB

30 Clean an Jerk 100/60

100 Cal Row / Ski / AB

20 Thrusters 100/60

100 Cal Row / Ski / AB

10 Snatch 100/60

Scaled

*bar weight set at 85% max snatch to scale

Friday 4th May 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

A. KB Alternating Z press 3×12

*start with both KB locked out overhead

3 set superset

B1. Barbell Strict Press

B2. Plate lateral raise until you fail *hold a plate in each hand 3x max

B3. Negative strict HSPU into kipping HSPU *3 sec negative on the HSPU, max reps until you can’t. Add a deficit if easy

Metcon (Time)

Rx.

2018 AGE QUALIFERS EVENT 2.

4 rounds for time

25x C2b Pull Up

5x Clean 110/77kg *anyhow

V1.

4 rounds for time

15x C2b Pull Up

5x Clean 80/55kg *anyhow

V2.

4 rounds for time

25x Pull Up

5x Clean 60/40kg *anyhow

Thursday 5th May 2018

CrossFit North Head – CrossFit

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Metcon (Weight)

A.

EMOM 10 mins

Snatch High Pull + Hang Muscle Snatch

B.

Power Snatch + OHS

Every 1:30 x5 sets

Metcon (AMRAP – Rounds and Reps)

Rx.

2018 AGE QUALIFERS EVENT 4.

5 min AMRAP

9x HSPU *open standard

6x Burpees

3x Snatch 75/50kg

V1.

5 min AMRAP

9x HSPU *open standard

6x Burpees

3x Snatch 60/35kg

V2.

5 min AMRAP

9x HSPU *open standard

6x Burpees

3x Snatch 45/20kg

Wednesday 2nd May 2018


CrossFit North Head – CrossFit

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Back Squat (3×6 @55-60%)

*aim is very fast and explosive reps. The speed with which you move the weight means everything. GET UP FAST!

Rest 2:30 between sets.

Metcon (Weight)

Front foot elevated (on plate) split squat 3×8 *each leg

*Hold DB by your sides if adding load

Metcon (AMRAP – Rounds and Reps)

Rx.

2018 AGE QUALIFERS EVENT 3.

Complete as many rounds as possible in 20 minutes of:

50 wall-ball shots

100 double-unders

50-ft. handstand walk

100 double-unders

50-cal. row

100 double-unders

50-ft. handstand walk

100 double-unders

V1.

Complete as many rounds as possible in 20 minutes of:

50 wall-ball shots

100 double-unders

4x Box HS Walk Around

100 double-unders

50-cal. row

100 double-unders

4x Box HS Walk Around

100 double-unders

V2.

Complete as many rounds as possible in 20 minutes of:

50 wall-ball shots

50 double-unders

2x Box HS Walk Around

50 double-unders

50-cal. row

50 double-unders

4x Box HS Walk Around

50 double-unders

Tuesday 1st May 2018

CrossFit North Head – CrossFit

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Metcon (Weight)

Every 1:30 x6

Pausing power clean + 2x front squat

*pause for 2 seconds at the catch of the power clean then front squat from the ¾ position

Metcon (Time)

Partner WOD.

Complete in a relay style

2 Rounds

250m Run Hard

20x Burpees

400m Run Hard

15x Burpees

800m Run Hard

10x Burpees

Monday 30th April 2018

CrossFit North Head – CrossFit

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Metcon (Weight)

Strength. 20 mins

3 set superset

A1. Ring Row Hold 30 seconds

A2. Weighted parallel bar dip @21×0 x6 reps

A3. Ring Plank Hold 30-60 seconds

A4. Strict Pull Up @1231 3x max at tempo *use band as needed

Metcon (Time)

Rx.

2018 AGE QUALIFERS EVENT 1.

For time

4x Thrusters 60/40kg

1x Rope Climb 15ft

8x Thrusters

2x Rope Climb

12x Thrusters

3x Rope Climb

V1.

For time

4x Thrusters 50/30kg

1x Rope Climb 10ft

8x Thrusters

2x Rope Climb

12x Thrusters

3x Rope Climb

V2.

For time

4x Thrusters 40/20kg

1x Rope Climb lockdown attempt

8x Thrusters

2x Rope Climb lockdown attempt

12x Thrusters

3x Rope Climb lockdown attempt

Metcon (No Measure)

Finisher

*coaches choice Midline work

Saturday 28th April 2018


CrossFit North Head – CrossFit

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Metcon (No Measure)

Oly Lifting

A. Snatch Lift off + hang muscle snatch + OHS + Snatch

5×1+1+1+1 @50-60%

B. Hang Snatch or Snatch from Blocks

Heavy Single for the day

C. Power Clean + Hang Clean + Push Press

5×1+1+1 @50-60%

D. Halting clean pull 5×2

*aim here is to clean pull but try pause at the shrug, maintaining tension in your upper back and traps to be able to stop the bar

E. Hang Clean *build to a heavy single for the day

Emphasis on the same aggressive pull that you used in the halting clean pulls!

T.J. (Time)

For Time:

10 Bench Presses, 185#

10 Strict Pull-Ups

Max Thrusters, 135#

Repeat the triplet until you have completed 100 Thrusters

*Put Rounds in comments
In honor of United States Marine Corps Pfc. Anthony “TJ” Antell Jr., 35, of Arlington, Texas
To learn more about T.J. click here
Rx.

T.J.

For time:

10x bench presses 84/50kg

10 strict pull-ups

60/40kg thrusters, max set

Repeat the triplet until you have completed 100 reps of the thruster.

V1.

T.J.

For time:

10x bench presses 60/40kg

10 pull-ups

50/30kg thrusters, max set

Repeat the triplet until you have completed 100 reps of the thruster.

V2.

T.J.

For time:

10x bench presses 40/30kg

10 Ring Row

40/25kg thrusters, max set

Repeat the triplet until you have completed 100 reps of the thruster.

Friday 27th April 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

A1. KB Alternating Z press 3×12

*start with both KB locked out overhead

A2. Max Effort kipping HSPU

Metcon (Time)

Rx.

8 Rounds

RD1

8 DBall Deadlifts 100/80#

8 DBall Hang Cleans to RIGHT shoulder

8 DBall Squats on RIGHT Shoulder

RD2

8 DBall Deadlifts 100/80#

8 DBall Hang Cleans to LEFT shoulder

8 DBall Squats on LEFT Shoulder

*Continue to alternate shoulders each round

V1.

Use a lighter DBall or one KB or DB

Thursday 26th April 2018


CrossFit North Head – CrossFit

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Metcon (No Measure)

A1. Feet Elevated Ring Row @2020 3x max set at tempo

A2. Ring Dip @21×0 3x max effort at tempo *more than last week

A3. Ring Plank Hold 3×60 seconds

A4. Strict Pull Up 3x max effort

Rest 2 mins between super sets

Metcon (Time)

Rx.

Partner WOD

2km Row *Partner hangs from pull up bar

50x Deadlifts 100/70kg *Partner holds KB @ top of DL position 32/24kg

50x cal Bike/Ski *Partner holds Wall Squat

50x KB Goblet S2OH (use two hands with one KB) *partner hold push up position

V1.

Partner WOD

2km Row *Partner hangs from pull up bar

50x Deadlifts 80/50kg *Partner holds KB @ top of DL position 24/16kg

50x cal Bike/Ski *Partner holds Wall Squat

50x KB Goblet S2OH (use two hands with one KB) *partner hold push up position

V2.

Partner WOD

2km Row *Partner hangs from pull up bar

50x Deadlifts 60/40kg *Partner holds KB @ top of DL position 20/12kg

50x cal Bike/Ski *Partner holds Wall Squat

50x KB Goblet S2OH (use two hands with one KB) *partner hold push up position

Wednesday 25th April 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

A1. Single Arm Seated DB Shoulder Press with opposite arm holding a KB in a front rack position. 3×6 *each arm

A2. Barbell Bent Over Row 3×6

Metcon (No Measure)

Agility

B1. 3×12 Lateral Single Leg Bounds *6 each leg

Straight into

B2. 3×5 Hurdle Jumps (jump out of each landing)

Straight into

B3. 1x High Box Jump

*finish the last hurdle into the box jump

Metcon (Time)

Rx.

Partner WOD

Working 1:1 for 5 Rounds

10x S2OH 60/40kg

30m Banded Sprint

10x Power Clean and Jerk 60/40kg

30m Banded Sprint

V1.

Partner WOD

Working 1:1 for 5 Rounds

10x S2OH 50/30kg

30m Banded Sprint

10x Power Clean and Jerk 50/30kg

30m Banded Sprint

V2.

Partner WOD

Working 1:1 for 5 Rounds

10x S2OH 40/20kg

30m Banded Sprint

10x Power Clean and Jerk 40/20kg

30m Banded Sprint