Saturday 27th April 2019


CrossFit North Head – CrossFit

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Metcon (Time)

Rx.

EMOM 4x Burpees till complete:

For Time

20x Deadlift 40/30kg

20 Thrusters

20 Sumo Deadlift High-Pulls

20x Hang Power Clean

20 Push Jerks

20 Front Squats

20 Overhead Squats

V1. 30/20kg

V2. 25/15kg

Friday 26th April 2019


CrossFit North Head – CrossFit

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Banded DB Bench Press (5×5)

Band under your back, in each hand with DB

*Scale to DB Bench no band

Metcon (Weight)

3 set tri set

Strict Press x8

Wide grip strict pull ups x6

DB/KB Shrugs x8

Metcon (AMRAP – Rounds and Reps)

Rx.

10 min AMRAP

20x KB Swings 32/24kg

10x Lateral Burpees over the KB

10x SA KB Clean and Jerk *each arm

10x Lateral Burpees over the KB

V1.

KB 24/16kg

V2.

KB 20/12kg

V3.

16/8kg

ANZAC DAY Thursday 25th April 2019


CrossFit North Head – CrossFit

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Squat Clean (*aim is to hit a 90% single for the day)

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Wednesday 24th April 2019


CrossFit North Head – CrossFit

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Metcon (No Measure)

Gymnastic Strength

10 min of:

5x Strict Ring Pull Up

4x jumping ring mup to catch position from ring row start

3x Jumping ring muscle ups

2x Hip to ring pull up

1x Muscle up attempt

Metcon (No Measure)

Snatch Technique Warm up (10 mins)

Conditioning

Rx+

“Amanda .45″

13-11-9-7-5

Muscle Up

Snatch *squat 60/40kg

Rx.

“Amanda”

9-7-5

Muscle Up

Snatch *squat 60/40kg

V1.

13-11-9-7-5

C2B Pull Up

Snatch *squat 50/35kg

V2.

13-11-9-7-5

Pull Up

Snatch *squat 40/30kg

Amanda .45 (Time)

13-11-9-7-5

Muscle Up

Snatch 60/40kg

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

Tuesday 23rd April 2019


CrossFit North Head – CrossFit

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Back Squat (*aim is to hit a 90% single for the day)

Metcon (Weight)

3 set super set

Box Jump x3-5

Back Squat x6 @70% of above single for the day

Metcon (Weight)

EMOM (with a Partner) in 20 minutes

5 Thrusters (95/65 lb)

5 Burpees

While partner hangs from Pull-Up Bar

This is an every minute on the minute (EMOM) workout where Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar.

Monday 22nd April 2019


CrossFit North Head – CrossFit

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Bench Press (*aim is to hit a 90% single for the day)

Metcon (Weight)

3 set super set

Close Grip Bench Press 3×6 @70% of above single for the day

Bench Dips x20

Metcon (Weight)

3 set super set

DB French Press x10

Barbell Bicep curls x10

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Rx.

21-15-9 for time

Deadlift 100/70kg

HSPU

V1.

21-15-9 for time

Deadlift 80/55kg

Kipping HSPU

V2.

21-15-9 for time

Deadlift 60/40kg

Box scale HSPU

Saturday 20th April 2019


CrossFit North Head – CrossFit

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Metcon (AMRAP – Rounds and Reps)

“Dorie”

Partner WOD.

20min AMRAP

Buy In:

150 meter Partner Carry (each)

Then, in time remaining:

Partner A completes 1 round of:

15 American Kettlebell Swings 24/16kg

10 Burpees

5 Ground-to-Overheads 40/30kg

Partner B performs:

Max Wall Ball Shots 9/6kg

Partners rotate each round until team completes 150 Wall Balls

Then, in time remaining:

AMRAP of the 15/10/5 rep rounds above (one partner working at a time)

When Partner 1 completes 15/10/5 round, partners switch. Continue, switching after each round until 150 cumulative Wall Balls are completed by the team. Score is numbers of Rounds and Reps of the 15/10/5 completed for both partners combined.

Friday 19th April 2019


CrossFit North Head – CrossFit

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Box Squat (55% 10×3 *every 45 seconds)

*sit and pause on box, relax your legs and glutes. Keep your mid line tight. Pause for a second then drive up fast.

Band Deadlifts (65% 10×2 *every 45 seconds)

Metcon (Weight)

Rx.

3 set super set

Deficit DB Straight leg deadlifts x6 *20kg plate

Strict T2B x6

GHD Hip Extensions x12

V1.

3 set super set

DB Straight leg deadlifts x6 *20kg plate

Strict Double leg raises x6

Prone Superman x12

Metcon (Time)

1:1 work to rest

6 rounds

250m Row

6x Burpees over the rower

Thursday 18th April 2019


CrossFit North Head – CrossFit

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Banded Bench Press (55% 10×3 *every 45 seconds)

Banded Bench Press @65% *light bands

*bands only for experienced athletes

Metcon (Weight)

3 set super set

Alternating SA Incline DB Bench x12 *6 each arm

Wide grip strict pull ups x6

Parallel Bar Dips x6

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Rx.

5 rounds

3 min AMRAP

3 Power Cleans 60/40kg

6 Push-Ups

9 Air Squats

Then Rest 1 minute

V1. 50/35kg

V2. 40/30kg

Wednesday 17th April 2019


CrossFit North Head – CrossFit

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Metcon (No Measure)

Gymnastic Strength

Hip to ring pull up 5×2

Deficit Eccentric kipping HSPU 5×5

*controlled negative

Nordic Curls 5×5

Metcon (AMRAP – Rounds and Reps)

Rx+.

15 min AMRAP

15x cal bike

15x OHS 60/40kg

15x Ring Dips

Rx.

15 min AMRAP

15x cal bike/row/ski

15x OHS 50/35kg

15x Ring Dips *band scale

V1.

15 min AMRAP

15x cal bike/row

15x OHS 40/30kg

15x Bench Dips

V2.

15 min AMRAP

15x cal bike/row

15x OHS 35/20kg

15x Bench Dips