CrossFit North Head – CrossFit

Metcon (Weight)

Oly Lifting

Every 2mins for 10 mins

Snatch Pull + Hang Power Snatch + Power Snatch @70% max snatch

Power Snatch (3-2-1 (15mins) – 2 waves)

Metcon (Weight)

Every 2 mins for 10 mins

Power Clean + Hang Power Clean + Push Press @70% max power clean

Cluster (3-2-1 (15 mins)- 2 waves)

Metcon (Time)

Partner WOD *relay style – only 1 person working at a time – can’t progress on until both partners have finished that movement

400m Sprint

27 Overhead Squats 40/30 (each)

400m Sprint

21 Thrusters 40/30 (each)

400m Sprint

15 Squat Cleans 40/30 (each)

400m

9 Power Snatches 40/30 (each)

Rx – all movements have to be unbroken

V1. Same weight but can break

V2. 30/20kg

Boot Camp. 20/15kg