Saturday 1st December


CrossFit North Head – CrossFit

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Metcon (Time)

Partner WOD

Rx.

100 Synchro Double Unders

into

10 Rounds RD:RD

2 Bear Complex – Power Clean – Front Squat – Jerk – Back Squat – Jerk @ Bodyweight

10 Bar Facing Burpees

Into

100 cal Bike/Ski/Row

V1.

100 Double Unders *each

into

10 Rounds RD:RD

2 Bear Complex – Power Clean – Front Squat – Jerk – Back Squat – Jerk 60/40kg

10 Bar Facing Burpees

Into

100 cal Bike/Ski/Row

V2.

50 Double Unders *each

into

10 Rounds RD:RD

2 Bear Complex – Power Clean – Front Squat – Jerk – Back Squat – Jerk 40/30kg

10 Bar Facing Burpees

Into

100 cal Bike/Ski/Row

Friday 30th November 2018


CrossFit North Head – CrossFit

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Overhead Squat (5-4-3-2-1)

Muscle-ups (1 max rep set)

10 mins on muscle up tech if no mup

Metcon (Time)

Rx.

21-15-9

SDHP 40/30

Pull Up

INTO

9-15-21

Strict HSPU

Overhead Squat 40/30

V1.

21-15-9

SDHP 30/20

Pull Up *band scale

INTO

9-15-21

Kipping HSPU

Overhead Squat 30/20

V2.

21-15-9

SDHP 25/15

Pull Up *jumping

INTO

9-15-21

HSPU *bench scale

Overhead Squat 25/15

Thursday 29th November 2018


CrossFit North Head – CrossFit

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Bench Press (5-4-3-2-1)

Weighted Pull-ups (5-4-3-2-1)

Metcon (Time)

For Time

Rx.

3 rounds

400m Run

21x KBS 32/24kg

15x Goblet Squats

9x Burpees

V1.

3 rounds

400m Run

21x KBS 24/16kg

15x Goblet Squat

9x Burpees

V2.

3 rounds

400m Run

21x KBS 20/12kg

15x Goblet Squat

9x Burpees

Wednesday 28th November 2018


CrossFit North Head – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Alternating EMOM 0-10mins

O- Run 200m (4x50m Shuttle)

E- 10x Pull Up + 10x Air Squats

into

10 min AMRAP

Row/Bike/Ski 20/15 cals

10x Hand Release Push Up

10x Ab Mat Sit Up

Metcon (Weight)

Rx.

16min EMOM

ODD – 10 Wall Balls 9/6 + 10 TTB

EVEN – 10 Hang Power Snatch 35/25 + 10 Pistol Squats

V1.

16min EMOM

ODD – 10 Wall Balls 9/6 + 10 TTRings

EVEN – 10 Hang Power Snatch 30/20 + 10 Pistol Squats *band scale

V2.

16min EMOM

ODD – 10 Wall Balls 6/3 + 10 Hanging Knee Tuck

EVEN – 10 Hang Power Snatch 25/15 + 10 Pistol Squats *box scale

Tuesday 27th November 2018


CrossFit North Head – CrossFit

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Deadlift (build to heavy single for the day with good tech )

Metcon (Time)

For time

Rx.

400m Run

20 Deadlift 100/60

40 Double Unders

20 Burpee Box Jumps 24/20

40 Double Unders

20 Deadlift 100/60

400m Run

V1.

400m Run

20 Deadlift 80/50

40 Double Unders

20 Burpee Box Jumps 24/20

40 Double Unders

20 Deadlift 80/50

400m Run

V2.

400m Run

20 Deadlift 60/40

20 Double Unders

20 Burpee Box Jumps 20

20 Double Unders

20 Deadlift 60/40

400m Run

Metcon (No Measure)

3×1 Minute Plank Hold

Monday 26th November 2018


CrossFit North Head – CrossFit

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Cluster (10 min to find heavy single for the day)

Metcon (Calories)

Rx.

5 Rounds – 15-12-9-6-3

1:30 ON / 3:00 OFF

Unbroken Hang Squat Clean Thruster 50/35

Max Cal Assault Bike/Ski

*Rd1 – 15 HSCT into max Cals / REST / Rd2 – 12 HSCT into max cals / etc

V1.

5 Rounds – 15-12-9-6-3

1:30 ON / 3:00 OFF

Unbroken Hang Squat Clean Thruster 40/30

Max Cal Assault Bike/Ski

*Rd1 – 15 HSCT into max Cals / REST / Rd2 – 12 HSCT into max cals / etc

V2.

5 Rounds – 15-12-9-6-3

1:30 ON / 3:00 OFF

Unbroken Hang Squat Clean Thruster 50/35

Max Cal Assault Bike/Ski

*Rd1 – 15 HSCT into max Cals / REST / Rd2 – 12 HSCT into max cals / etc

Metcon (AMRAP – Reps)

Tabata x 8 sets

Ab Mat Sit Ups

Saturday 24th November 2018


CrossFit North Head – CrossFit

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Metcon (AMRAP – Reps)

TABATA’s

20 sec on, 10 sec off x8 sets (4 mins per exercise)

For max reps:

Thruster 40/30kg

Rest 3 minutes

Chest-to-bar pull-up

Rest 3 minutes

Hand release push-up

Rest 3 minutes

Hang power snatch 40/30kg

V1. 30/20kg

V2. 20/15kg

Friday 23rd November 2018

CrossFit North Head – CrossFit

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Metcon (Weight)

3 sets

6x Seated Strict Press *on the floor

6x Weighted Wide grip strict pull up

Rest 1:30

Metcon (AMRAP – Rounds and Reps)

Rx.

6 sets

1:30 on, 1:30 off

3x S2OH 60/40kg

3x T2B

3x OHS 60/40kg

V1. 50/30kg

V2. 40/20kg

Thursday 22nd November 2018


CrossFit North Head – CrossFit

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Metcon (Time)

Strength Met Con

10-8-6-4-2

Bodyweight Power Clean

Bodyweight Bench Press

Bodyweight Front Squat

*scale as needed

Metcon (Time)

Rx.

27-21-15-9 for time

Ring Dips

Thrusters 40/30kg

*10 cal Bike/Ski/Row after each number

V1.

27-21-15-9 for time

Ring Dips *band scale

Thrusters 30/20kg

*10 cal Bike/Ski/Row after each number

V2.

27-21-15-9 for time

Bench Dips

Thrusters 20/15kg

*10 cal Bike/Ski/Row after each number

Wednesday 21st October 2019


CrossFit North Head – CrossFit

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Back Squat (3×2 @90%)

3×8 Barbell Single Leg RDLs *each leg

Tempo 3×11

*3 sec negative

Metcon (AMRAP – Rounds and Reps)

Rx+

12min AMRAP

7x Box Jump 36/30″

14x KBS 32/24kg

Rx.

12min AMRAP

7x Box Jump 30/24″

14x KBS 24/16kg

V1.

12min AMRAP

7x Box Jump 24/20″

14x KBS 20/12kg

V2.

12min AMRAP

7x Box Jump 20″

14x KBS 16/8kg