CrossFit North Head – CrossFit

Back Squat (3×3)

Metcon (Time)

Rx.

For total time:

1×30 Deadlift 100/75kg

practice a game plan for these base it on how you felt last week during 16.4 you want to make sure that you don’t walk away blown out after the deads.

Manage the sets however you like but if your prone to your back blowing out at high rep deads then do these in singles drop from the top of each rep fast transition to next rep.

Into

3 rounds of:

25x Wall Balls

12x Alternating Pistols

25x cal Row/Ski Erg/ Air Dyne

V1.

For total time:

1×30 Deadlift 80/55kg

Into

3 rounds of:

25x Wall Balls

12x Alternating Pistols *band on rig scale

25x cal Row/Ski Erg/ Air Dyne

V2.

For total time:

1×30 Deadlift 60/45kg

Into

3 rounds of:

25x Wall Balls

12x Alternating Pistols *box scale

25x cal Row/Ski Erg/ Air Dyne

Metcon (Time)

Boot Camp:

3x 400m run or row

*rest 1 min between sets including last set before moving to next part

30x KB Swings 32/24kg *scale weight as needed, also scale to Russian swings if needed

Into

3 rounds of:

25x Wall Balls

12x Alternating Pistols

25x cal row or 400m run *whichever you didn’t do in the first part