Saturday 1st September 2018


CrossFit North Head – CrossFit

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Metcon (Time)

PARTNER WOD

Rx.

For time

100 Wall Balls 9/6

100 TTB

100 DB Snatch 22.5/15kg

100 Pistol Squats

*every 2min 1 partner must run 200m

V1.

For time

100 Wall Balls 6/3

100 TTB

100 DB Snatch 15/10kg

100 Pistol Squats- band or box scale

*every 2min 1 partner must run 200m

Friday 31st August 2018


CrossFit North Head – CrossFit

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Metcon (No Measure)

Gymnastics Power

Rx.

3 sets

Muscle Up @60% max effort

20x Pistols *alternating

10-15x Strict HSPU

*muscle up go off your max UB effort

Eg. Max effort 10 reps, 50% is 5 reps

V1.

3 sets

C2B Pull Up @60% max effort

20x Pistols *alternating

10-15x Kipping HSPU

V2.

3 sets

Pull Up @60% max effort

20x Pistols *alternating

10-15x Bench Scale HSPU

Metcon (Time)

Rx.

5 Rounds for time

20/15 Cal Assault Bike

10 Burpee Box Jump Overs 24/20″

REST 1:1

V1.

5 Rounds for time

15/10 Cal Assault Bike

10 Burpee Box Jump Overs 24/20″

REST 1:1

*time is total with rest

Thursday 30th August 2018


CrossFit North Head – CrossFit

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Metcon (Weight)

EMOM 12 mins

12x KBS

12x Box Jumps

Metcon (No Measure)

Midline

EMOM 12 mins

10-20x Hollow rock *Weighted if easy

10x Single leg across body T2B *scale to 90 leg raise if needed

10x Side plank with rotations *each side *scale to knee side plank if needed

Metcon (Time)

4 rounds for time

400m Run/Row

20x Plate G2OH

10x Burpees onto plate

Rx. 20/15kg

V1. 15/10kg

V2. 10/5kg

Wednesday 29th August 2018

CrossFit North Head – CrossFit

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Front Squat (3×4 @85%)

Metcon (Time)

Rx+.

5 Rounds for time.

10 Deadlift 80/55

5 Ring Muscle Ups

Into

5 Rounds

10 Push Jerks 60/40

5 Strict HSPU

Rx.

5 Rounds for time.

10 Deadlift 80/55

3 Ring Muscle Ups

Into

5 Rounds

10 Push Jerks 60/40

3 Strict HSPU

V1.

5 Rounds for time.

10 Deadlift 70/45

5 C2B Pull Ups

Into

5 Rounds

10 Push Jerks 50/35

5 Kipping HSPU

V2.

5 Rounds for time.

10 Deadlift 60/40

5 Pull Ups

Into

5 Rounds

10 Push Jerks 40/30

5 Bench Scale HSPU

Tuesday 28th August 2018


CrossFit North Head – CrossFit

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Banded Bench Press (7×3)

Banded Bench Press @50% *light bands

*bands only for experienced athletes

Metcon (No Measure)

Strength

EMOM 6 mins

16x Floor Press

16x Ring Dip

Metcon (Time)

Rx+.

For Time

250m Run

10 Power Snatch 60/40

250m Run

10 Power Cleans 60/40

250m Run

10 Deadball Over Shoulder *heavy as possible

250m Run

Rx.

For Time

250m Run

10 Power Snatch 50/35

250m Run

10 Power Cleans 50/35

250m Run

10 Deadball Over Shoulder *heavy as possible

250m Run

V1.

For Time

250m Run

10 Power Snatch 40/30

250m Run

10 Power Cleans 40/30

250m Run

10 Deadball Over Shoulder *heavy as possible

250m Run

V2.

For Time

250m Run

10 Power Snatch 30/20

250m Run

10 Power Cleans 30/20

250m Run

10 Deadball Over Shoulder *heavy as possible

250m Run

Monday 27th August 2018

CrossFit North Head – CrossFit

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Metcon (No Measure)

3 Round Superset

16x Pull Up *scale as needed

16x Barbell Bent Over Row

16x Ring Row

Rest 1:30

Metcon (AMRAP – Reps)

Rx.

5 Rounds – 1:00 ON / 2:00 OFF

15 Thrusters 40/30

Max Jumping Lunges in time remaining

V1.

5 Rounds – 1:00 ON / 2:00 OFF

15 Thrusters 30/20

Max Jumping Lunges in time remaining

V2.

5 Rounds – 1:00 ON / 2:00 OFF

15 Thrusters 20/15

Max Jumping Lunges in time remaining

Saturday 25th August 2018


CrossFit North Head – CrossFit

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Metcon (Time)

Rx.

Partner WOD

5 Rounds RD:RD

20/15 Cal Row/Ski/Bike

2 Rope Climbs

then

100m Barbell Front Rack Partner Lunge 80/50

*2 people on 1 bar

**Every time bar is dropped run 200m together

V1.

Partner WOD

5 Rounds RD:RD

20/15 Cal Row/Ski/Bike

2 Rope Climbs

then

100m Barbell Front Rack Partner Lunge 60/40

*2 people on 1 bar

**Every time bar is dropped run 200m together

V2.

Partner WOD

5 Rounds RD:RD

20/15 Cal Row/Ski/Bike

2 Rope Climbs

then

100m Barbell Front Rack Partner Lunge 50/30

*2 people on 1 bar

**Every time bar is dropped run 200m together

Friday 24th August 2018


CrossFit North Head – CrossFit

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Metcon (No Measure)

Gymnastics Power

5 set Superset

20x Pistols *alternating

10x Strict HSPU

*scale both movements as needed!

Metcon (Time)

Rx.

5 Rounds

12 Thrusters 40/30

12 Bar Facing Burpees

REST 1:1

V1.

5 Rounds

12 Thrusters 30/20

12 Bar Facing Burpees

REST 1:1

Thursday 23rd August 2018


CrossFit North Head – CrossFit

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Metcon (No Measure)

Strength

4 set Superset

14x Pull Up

14x KB Prone Row

14x Y to Ring Row

Metcon (Time)

5 sets for time

10x Weighted Hollow rock

250m Run

20x Russian Twists

250m Row

40x Flutter Kicks

10x Burpees

Wednesday 22nd August 2018


CrossFit North Head – CrossFit

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Front Squat (4×6 @70% Rest 1:30-2mins)

Metcon (AMRAP – Rounds and Reps)

Rx.

15min AMRAP

12 TTB

12 Hang Power Cleans 50/35

12 HSPU

12 Overhead Squats 50/35

V1.

15min AMRAP

12 TTB

12 Hang Power Cleans 40/30

12 Kipping HSPU

12 Overhead Squats 40/30

15min AMRAP

12 TTB

12 Hang Power Cleans 30/20

12 Bench Scale HSPU

12 Overhead Squats 30/20