CrossFit North Head – CrossFit

Metcon (No Measure)

Oly Lifting (40mins)

Every 2mins for 10 mins

Power Snatch + Hang Power Snatch @75-80% max snatch

3-2-1 (15mins)

80-90-100%

Power Snatch – 2 waves

Every 2 mins for 10 mins

Clean Pull + Clean + Jerk @75-80% max power clean

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

80-90-100%

Power Clean and Jerk

Power Snatch (1×1)

power clean + jerk (1×1)

Metcon (Time)

Met Con (20 mins)

Rx+

20 Rounds – RD:RD w/ Partner *each partner does 10rds

5 Deadlifts 140/90

10 GHD Sit Ups

15 Wall Balls 9/6

Rx

20 Rounds – RD:RD w/ Partner *each partner does 10rds

5 Deadlifts 120/75

10 GHD Sit Ups *half way

15 Wall Balls 9/6

V1.

20 Rounds – RD:RD w/ Partner *each partner does 10rds

5 Deadlifts 100/65

20 Ab mat Sit Ups

15 Wall Balls 9/6

V2.

20 Rounds – RD:RD w/ Partner *each partner does 10rds

5 Deadlifts 80/45

10 Ab mat Sit Ups

15 Wall Balls 9/6