CrossFit North Head – CrossFit

Metcon (No Measure)

Oly Lifting (20mins)

EMOTM 0-5 mins

2x Hang Muscle Snatch

Every 30 seconds for 4mins

1x Hang Power Snatch @70% max hang snatch

5×1 Hang Snatch @80%

*rest 2-3 mins between lifts

Hang Snatch (5×1 @80%)

Metcon (Time)

Met Con (25mins)

Rx+.

5 Rounds

7 Squat Snatch 80/50 (aim is TnG)

14 Strict HSPU

1:2 – WORK : REST

*for HSPU either scale to kipping or stay strict and do less reps if needed.

Rx.

5 Rounds

7 Squat Snatch 70/40 (aim is TnG)

14 Strict HSPU

1:2 – WORK : REST

*for HSPU either scale to kipping or stay strict and do less reps if needed.

V1.

5 Rounds

7 Squat Snatch 60/35kg (aim is TnG)

14 Kipping HSPU

1:2 – WORK : REST

V2.

5 Rounds

7 Squat Snatch 40/25 (aim is TnG)

14 Bench Scale HSPU

1:2 – WORK : REST

Metcon (No Measure)

Boot Camp

Emotm 10 mins

10x Alternating DB Snatch

5 Rounds

7 Hang Power Snatch

14 Bench Scale HSPU

1:2 – WORK : REST