CrossFit North Head – CrossFit

Weightlifting

Shankle Complex

Barbell Cycling

Shankle Complex (3x shrugs, 1x hang clean, 2x jerk)

https://youtu.be/mGslrAJEjTM

Metcon

Metcon (Time)

Bez’s 12 Days of Christmas

Complete as per the song “one the 1st day of Christmas…..1, 1+2, 1+2+3…12

Rx.

100/70kg

1x Snatch *can power if you can

2x Power Clean

3x Front Squat

4x Jerk

5x Deadlift

6x Strict HSPU

7x Pistol *alternating legs

8x T2B

9x Wall Ball

10x Burpee Box Jump 24”

11x Pull Up

12x Ring Muscle Up

V1.

*bar weight is 90% of your max snatch

1x Snatch *can power if you can

2x Power Clean

3x Front Squat

4x Jerk

5x Deadlift

6x HSPU *scale as needed

7x Pistol *alternating legs *band scale

8x T2B/T2R

9x Wall Ball

10x Burpee Box Jump 24/20”

11x Pull Up

12x C2B Pull Up

V2.

*bar weight is 90% of your max snatch

1x Snatch *can power if you can

2x Power Clean

3x Front Squat

4x Jerk

5x Deadlift

6x HSPU *bench scale

7x Pistol *alternating legs *band scale/box scale

8x T2Rings

9x Wall Ball

10x Burpee Box Jump 20”

11x Pull Up-band scale

12x C2B Pull Up- band scale