Wednesday 1st August 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

Strength

4 Sets

12 DB Bulgarian Split Squats each leg

12x Box Jumps 20″

Metcon (AMRAP – Rounds and Reps)

Aerobic Power

4 min AMRAP

Ascending ladder

1,2,3,4….

Russian KBS

Upright Row

Goblet Squat

Rest 4 mins

4 min AMRAP (Left arm one set, right arm next set)

3x Single Am Suitcase DL

3x Single Arm Russian KBS

3x SA KB Snatch

Rx. 24/16kg

V1. 20/12kg

V2. 16/8kg

Tuesday 31st July 2018

CrossFit North Head – CrossFit

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Metcon (Weight)

Strength

4 Sets

12 Bench Press

12 DB French Press

12 Ring Dips

Metcon (AMRAP – Reps)

Aerobic Power

6 sets

1:30 on 1:30 off

Rx.

5x Hang Power Clean 60/40kg

5x S2OH

5x Burpees

V1.

5x Hang Power Clean 50/30kg

5x S2OH

5x Burpees

V2.

5x Hang Power Clean 40/25kg

5x S2OH

5x Burpees

Monday 30th July 2018


CrossFit North Head – CrossFit

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Back Squat (5×5 @65%)

Metcon (Time)

Team “Jackie”

Teams of 3, one partner working at each station you can not start the next station until your partner is done.

Rx.

1km Row

50x Thrusters 20/15kg

30x Pull Up

V1.

1km Row

50x Thrusters 20/15kg

30x Band scale Pull Up

Metcon (Time)

3 mins rest

Into

21-15-9

T2B

Wall Balls

Saturday 28th July 2018


CrossFit North Head – CrossFit

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Metcon (Time)

Hero WOD with a twist

*with a partner one works, one rests.

Each partner much do a strength component + 400m run at a time before the other partner goes.

2 Rounds for time

“Lumberjack 20″

Rx.

20x Deadlift 125/84kg

400m Run

20x KBS 32/24kg

400m Run

20x OHS 50/35kg

400m Run

20x Burpees

400m Run

20x C2B Pull Up

400m Run

20x DB Squat Cleans 22.5/15kg

400m Run

E.g

Partner 1:

20x DL + 400m Run

Partner 2:

20x KBS + 400m Run…

V1.

20x Deadlift 100/70kg

400m Run

20x KBS 24/16kg

400m Run

20x OHS 40/30kg

400m Run

20x Burpees

400m Run

20x Pull Up

400m Run

20x DB Squat Cleans 15/10kg

400m Run

V2.

20x Deadlift 80/55kg

400m Run

20x KBS 20/12kg

400m Run

20x OHS 30/20kg

400m Run

20x Burpees

400m Run

20x Band Scale Pull Up

400m Run

20x DB Squat Cleans 12.5/8kg

400m Run

Friday 27th July 2018

CrossFit North Head – CrossFit

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Cluster (Max for the day)

Metcon (Time)

Anaerobic Power

*Score is total time

20 seconds on 1:00 off till finished

“Narf”

Rx.

9-15-21

Thruster 40/30kg

Pull Up

V1.

Thruster 30/20kg

Band scale Pull Up

V2.

Thruster 20/15kg

Jumping Pull Up

Metcon (No Measure)

Midline

3 sets

10x V-sit up

10x Lying Windscreen wipers

https://youtu.be/k0NQVBnH4Ro

Thursday 26th July 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

Strength

4 sets

8x Push Press

8x Ring Push Ups *elevate feet if easy

Metcon (Time)

Rx.

5 rounds for time

20x Hand to hand Russian KB Swings 24/16kg

250m Run/Row

20x Plate G2OH 20/15kg

20x Fast feet jump on/off the plate

V1.

5 rounds for time

20x Hand to hand Russian KB Swings 20/12kg

250m Run/Row

20x Plate G2OH 15/10kg

20x Fast feet jump on/off the plate

Wednesday 25th July 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

Strength

4 Sets

8 Double KB Front Rack Box Squats

8 Barbell Romanian Deadlift

Metcon (No Measure)

Anaerobic Power

Rx.

EMOTM 16 minutes

4 sets per station

250/200m Row

Shuttle Run 0-5-10-15-20-30

25x Ring Rows

15x Burpees

V1.

EMOTM 16 minutes

4 sets per station

200/150m Row

Shuttle Run 0-5-10-15-20-30

15x Ring Rows

10x Burpees

Tuesday 24th July 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

Strength

4 Sets

8 Bench Press

8 Strict HSPU – add deficit if 8 is easy, scale as needed

Metcon (AMRAP – Reps)

Aerobic Power

Rx.

3 sets

3:00 on 3:00 off

6x Power Snatch 60/40kg

6x OHS 60/40kg

6x Muscle Up

6x Snatch 60/40kg

6x OHS 60/40kg

6x Deficit Strict HSPU

V1.

3 sets

3:00 on 3:00 off

6x Power Snatch 50/30kg

6x OHS 50/30kg

6x C2B Pull Up

6x Snatch 50/30kg

6x OHS 50/30kg

6x Kipping HSPU

V2.

3 sets

3:00 on 3:00 off

6x Power Snatch 40/30kg

6x OHS 40/30kg

6x Pull Up

6x Snatch 40/30kg

6x OHS 40/30kg

6x Bench Scale HSPU

Monday 23rd July 2018


CrossFit North Head – CrossFit

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Metcon (No Measure)

Strength

4 Sets

8 Strict Chin Up

8 DB Bent over row *each arm

8 Barbell Reverse Curls

Metcon (AMRAP – Rounds and Reps)

Aerobic Endurance

Rx.

20 min AMRAP

20x Box Jump Overs 24/20″

20x Deadlift 80/55kg

20x Pistol

20 cal Assault Bike/Ski/Row

V1.

20 min AMRAP

20x Box Jump Overs 24/20″

20x Deadlift 60/45kg

20x Pistol *band scale

20 cal Assault Bike/Ski/Row

V2.

20 min AMRAP

20x Box Jump Overs 20″

20x Deadlift 50/35kg

20x Pistol *bench scale

20 cal Assault Bike/Ski/Row

Saturday 21st July 2018


CrossFit North Head – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Aerobic Endurance

“Jenkins”

AMRAP (with a Partner) in 40 minutes

Rx.

50 Burpees

400 meter Run

50 Kettlebell Swings (24/16 kg)

400 meter Run

50 Pull-Ups

400 meter Run

50 Push-Ups

400 meter Run

*run together

V1.

50 Burpees

400 meter Run

50 Kettlebell Swings (20/12 kg)

400 meter Run

50 Pull-Ups *band scale

400 meter Run

50 Push-Ups

400 meter Run

*run together