CrossFit North Head – CrossFit

Metcon (No Measure)

3 sets for technique, speed and positioning

Muscle snatch + Hang Power Snatch + Hip Snatch

*weight should only go up if the set is quality

3-lift Power Snatch.

You only get three lifts at your chosen weights

3 sets for technique, speed and positioning

Power Clean + Hang Power Clean + Push Press + Jerk

*weight should only go up if the set is quality

3-lift Clean and Jerk

You only get three lifts at your chosen weights

Metcon (Time)

Rx.

“Barbara”

5 Rounds

20 Pull Ups

30 Push Ups

40 Ab Mat Sit Ups

50 Squats

REST 3 MIN AFTER EACH ROUND

V1.

5 Rounds

20 Ring Row

30 Push Ups

40 Ab Mat Sit Ups

50 Squats

REST 3 MIN AFTER EACH ROUND