Saturday 30th June 2018


CrossFit North Head – CrossFit North Head

View Public Whiteboard

Metcon (AMRAP – Reps)

COMP WOD

Anaerobic Endurance

Rx.

COMP WOD

6 sets total

3 sets

1:00 AMRAP, 2:00 Rest

10/8 cal Ski/Row

10x HSPU *strict

Max KB Swings in time remaining 32/24kg

3 sets

1:00 AMRAP, 2:00 Rest

10 cal Bike

10x T2B

Max Hand Release Push Ups in time remaining

*your knees/quads do NOT touch the ground and toes do NOT leave the ground on a HR Push Up!

V1.

6 sets total

3 sets

1:00 AMRAP, 2:00 Rest

10/8 cal Ski/Row

10x HSPU *kipping

Max KB Swings in time remaining 24/16kg

3 sets

1:00 AMRAP, 2:00 Rest

10 cal Bike

10x T2Rings

Max Hand Release Push Ups in time remaining

V2.

6 sets total

3 sets

1:00 AMRAP, 2:00 Rest

10/8 cal Ski/Bike

10x HSPU *bench scale

Max KB Swings in time remaining 20/12kg

3 sets

1:00 AMRAP, 2:00 Rest

10 cal Bike

10x Hanging knee tucks

Max Hand Release Push Ups in time remaining

Friday 29th June 2018


CrossFit North Head – CrossFit North Head

View Public Whiteboard

Metcon (Weight)

5 set super

16x Front Rack Lunge

8x Heavy Russian KB Swings

Rest 1 min

Metcon (No Measure)

Anaerobic Power

12 sets

30 sec AMRAP, 1:30 rest

Alternating sets 6 sets of each exercise

Banded Sprints *from rig

https://youtu.be/wRO-6tyED4E

Burpees

North Head Barbell- Thursday 28th June 2018

CrossFit North Head – Barbell

View Public Whiteboard

Metcon (No Measure)

3×2 Clean (2sec pause in catch) 80% 2min rest

3×3 Clean Pull 100% 2min rest

3×3 Push Jerk (2sec pause in dip and catch) 80% 2min rest

3x 3+1 Dip Jerk + Split Jerk 80% 2min rest

Thursday 28th June 2018


CrossFit North Head – CrossFit North Head

View Public Whiteboard

%: Push Press (3×3 @80%)

Metcon (No Measure)

3 set Super

10x DB Prone Y Raise

10x HSPU *scale as needed

Metcon (Weight)

Partner WOD

4 set 1:1 with a partner

10x Deadball Over Shoulder

20m Deadball Carry

Wednesday 27th June 2018


CrossFit North Head – CrossFit North Head

View Public Whiteboard

Back Squat (6×6 @80%)

Metcon (AMRAP – Reps)

Rx.

Lactate Threshold

4 min AMRAP

5x Deadlifts 60/40kg

5x Hang power clean

5x Push Jerk

Rest 3 mins

3 min AMRAP

10x Front Squat 60/40kg

10x V-sit Ups

Rest 2 mins

2 min AMRAP

4x Pistols

4x Burpee over the bar

Rest 1 min

1 min Max Effort

Assault Bike/Ski/Row

V1.

4 min AMRAP

5x Deadlifts 50/30kg

5x Hang power clean

5x Push Jerk

Rest 3 mins

3 min AMRAP

10x Front Squat 50/30kg

10x V-sit Ups

Rest 2 mins

2 min AMRAP

4x Pistols *band scale

4x Burpee over the bar

Rest 1 min

1 min Max Effort

Assault Bike/Ski/Row

V2.

4 min AMRAP

5x Deadlifts 40/20kg

5x Hang power clean

5x Push Jerk

Rest 3 mins

3 min AMRAP

10x Front Squat 40/20kg

10x V-sit Ups

Rest 2 mins

2 min AMRAP

4x Pistols *bench scale

4x Burpee over the bar

Rest 1 min

1 min Max Effort

Assault Bike/Ski/Row

Tuesday 26th June 2018


CrossFit North Head – CrossFit North Head

View Public Whiteboard

Deadlift (4×6 @85%)

Metcon (No Measure)

3 sets

10x Hollow Rocks

10x Jefferson Curls

Metcon (AMRAP – Reps)

Rx.

Aerobic Power

5 min AMRAP

Ascending ladder 2-4-6-8….20

DB Snatch 22.5/15kg

Lateral burpee over the DB

Rest 5mins

Repeat

V1. 17.5/10kg

V2. 12.5/7kg

Monday 25th June 2018


CrossFit North Head – CrossFit North Head

View Public Whiteboard

Bench Press (6×6 @80% *every 2mins)

Metcon (No Measure)

3 set super

8x Seated band row *use thin red band around post

8x Side to side (trap to bar) Pull Ups

https://www.youtube.com/watch?v=2YBkatH293U

Metcon (AMRAP – Rounds and Reps)

Rx.

16 min AMRAP

5x Power Cleans 80/55kg

10x T2B

15x Wall Balls

30x Double Unders

V1.

16 min AMRAP

5x Power Cleans 60/40kg

10x T2B

15x Wall Balls

30x Double Unders

V2.

16 min AMRAP

5x Power Cleans 50/30kg

10x T2Rings/Hanging Knee Tucks

15x Wall Balls

15x Double Unders attempts

Saturday 23rd June 2018


CrossFit North Head – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

Rx.

Aerobic Power

The aim is to not go under your 3 min score for the next two rounds.

3:00 min AMRAP

10x Cal Row/Ski

5x DB Man Maker 20/15kg

https://youtu.be/iMNnvhg1JcM

3 min Rest

3:30min AMRAP

10x Cal Row/Ski

5x DB Man Maker

3:30 min Rest

4:00 min AMRAP

10x Cal Row/Ski

5x DB Man Maker

V1. 15/10kg

V2. 10/7kg

Friday 22nd June 2018


CrossFit North Head – CrossFit

View Public Whiteboard

Overhead Squat (5×3 75%)

Metcon (AMRAP – Reps)

Rx.

Anaerobic Endurance

10 sets

1:00 AMRAP, 2:00 Rest

5x C2B Pull Up

5x Hang Power Snatch 60/40kg

5x OHS

V1.

Anaerobic Endurance

10 sets

1:00 AMRAP, 2:00 Rest

5x Pull Up

5x Hang Power Snatch 50/30kg

5x OHS

V2.

Anaerobic Endurance

10 sets

1:00 AMRAP, 2:00 Rest

5x Pull Up *band scale or Jumping Pull Up

5x Hang Power Snatch 40/20kg

5x OHS

North Head Barbell Thursday 21st June 2018


CrossFit North Head – North Head Barbell

View Public Whiteboard

Snatch Balance (3×3 @75%)

High-Hang Snatch (2x emom 10 mins)

Snatch Pull (4×2 100%+)

Hang Power Clean (3×3 75%)

Squat Clean (3×3 75% *2sec pause in catch)