CrossFit North Head – CrossFit

Metcon (No Measure)

Snatch

Empty barbell warm up:

5x Hip Snatch

5x OHS

5x Snatch Balance

5x Snatch

8-10x 1x Hip Snatch + 1x Hang Snatch + 1x OHS @70% max snatch

*rest 60-90 seconds between sets

3×3 Snatch Panda Pull + Snatch @70% max snatch

1 rep is 1x Panda Pull + 1x Snatch

*rest 60-90 seconds between sets

https://youtu.be/XAIzHT4ISBE

Panda Pull

Metcon (AMRAP – Rounds and Reps)

Rx.

15min AMRAP

40/30 Cal Bike/Ski/Row

20 C2B Pull Ups

20 GHD Sit Ups

V1.

15min AMRAP

40/30 Cal Bike/Ski/Row

20 Pull Ups

20 GHD Sit Ups *half way

V2.

15min AMRAP

40/30 Cal Bike/Ski/Row

20 Jumping/Band scale Pull Ups

20 Ab mat Sit Ups

CF LITE

15min AMRAP

Run 600m

20 Jumping/Band scale Pull Ups

20 Ab mat sit up