CrossFit North Head – CrossFit

Metcon (Weight)

10min AMRAP

5x Push Jerk 80/55kg

10x HSPU

Metcon (Time)

Rx.

10x Squat Snatch 60/40kg

10x Box Jump 24/20”

15x Ab mat sit up

8x Squat Snatch 70/45kg

10x Box Jump 24/20”

15x Ab mat sit up

6x Squat Snatch 80/55kg

10x Box Jump 24/20”

15x Ab mat sit up

4x Squat Snatch 90/65kg

10x Box Jump 24/20”

15x Ab mat sit up

4x Squat Snatch 100/70kg

10x Box Jump 24/20”

15x Ab mat sit up

V1.

10x Squat Snatch 60%

10x Box Jump 24/20”

15x Ab mat sit up

8x Squat Snatch 70%

10x Box Jump 24/20”

15x Ab mat sit up

6x Squat Snatch 80%

10x Box Jump 24/20”

15x Ab mat sit up

4x Squat Snatch 85%

10x Box Jump 24/20”

15x Ab mat sit up

4x Squat Snatch 90%

10x Box Jump 24/20”

15x Ab mat sit up

Metcon (Time)

Boot Camp.

A.

10min technique work on:

DB Snatch

DB Single arm OHS

B.

20x DB Snatch 20/12.5kg

10x Step Up 20”

15x Ab mat sit up

16x DB Snatch 20/12.5kg

10x Step Up 20”

15x Ab mat sit up

12x DB Snatch 20/12.5kg

10x Step Up 20”

15x Ab mat sit up

8x DB Snatch 20/12.5kg

10x Step Up 20”

15x Ab mat sit up

6x DB Snatch 20/12.5kg

10x Step Up 20”

15x Ab mat sit up