CrossFit North Head – CrossFit

Metcon (No Measure)

Warm Up.

3 sets

Empty barbell or light weight:

3x Hang power clean

3x Hip Clean

3x Front Squat

3x Jerk

Metcon (No Measure)

8-10x 2x Hip Clean + 1x Front Squat + 1x Jerk @75% max clean

*rest 60-90 seconds between sets

3×3 Clean Lift Off + Clean @75% max clean

1 rep is clean lift off (2-3 sec pause at knees, then from the knees 1x Full Clean)

*rest 60-90 seconds between sets

Squat Clean (Max for the day)

Metcon (AMRAP – Reps)

Rx+

Met Con

15min AMRAP Ladder

Squat Clean 100/65kg – 5-10-15-20-etc

Wall Ball 9/6 – 20-40-60-80-etc

e.g RD1 – 5 SC / 20 WB. RD2 – 10 SC / 40 WB. etc

Rx

Met Con

15min AMRAP Ladder

Squat Clean 80/55kg – 5-10-15-20-etc

Wall Ball 9/6 – 20-40-60-80-etc

e.g RD1 – 5 SC / 20 WB. RD2 – 10 SC / 40 WB. etc

V1.

Met Con

15min AMRAP Ladder

Squat Clean 70/45kg – 5-10-15-20-etc

Wall Ball 9/6 – 20-40-60-80-etc

e.g RD1 – 5 SC / 20 WB. RD2 – 10 SC / 40 WB. etc

V2.

Met Con

15min AMRAP Ladder

Squat Clean 60/40kg – 5-10-15-20-etc

Wall Ball 9/6 – 20-40-60-80-etc

e.g RD1 – 5 SC / 20 WB. RD2 – 10 SC / 40 WB. etc

Metcon (No Measure)

CF Lite

Every 1:30 x8 sets

3x Hang Power Clean

Met Con

15min AMRAP Ladder

Front Squat 40/30kg – 5-10-15-20-etc

Wall Ball 9/6 – 20-40-60-80-etc