CrossFit North Head – CrossFit

Metcon (No Measure)

Gymnastic Pulling work

3×15 Strict Pull Up

*use a band if needed to keep them unbroken

Rest 1:30 between sets

Metcon (No Measure)

*Option

If you don’t have a muscle up

Ring Muscle up:

Feet on a box ring row starting position to muscle up transition

Jumping muscle up to catch *don’t dip out

Hip to ring pull up

Tapped over muscle up attempts

If you do have muscle ups

EMOTM 5mins

1st Min. 5x Muscle Up

2nd Min. 4x Muscle Up

3rd Min. 3x Muscle Up

4th Min. 3x Muscle up

5th Min. 2x Muscle Up

6th Min. 2x Muscle up

7th Min. 1x Muscle Up

8th Min. 1x Muscle Up

Metcon (Weight)

Rx+.

0-10min

100 Double Unders

50 Overhead Squats 60/40

100 Double Unders

10-20min

100 Double Unders

10 Squat Snatch 90/60

100 Double Unders

Rx.

0-10min

100 Double Unders

50 Overhead Squats 50% max snatch

100 Double Unders

10-20min

100 Double Unders

10 Squat Snatch 85-90% max snatch

100 Double Unders

V1.

0-10min

50 Double Unders

50 Overhead Squats 50% max snatch

50 Double Unders

10-20min

50 Double Unders

10 Squat Snatch 85-90% max snatch

50 Double Unders