CrossFit North Head – CrossFit

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Metcon (No Measure)

Oly Lifting

A. Snatch Lift off + Hang power snatch + OHS

5×1+1+1 @50-60%

B. Hang Snatch or Snatch from Blocks 2×3, 2×2

C. Hang Power Clean + Push Press + Jerk

5×1+1+1 @50-60%

D. Power Clean + Split Jerk 3×2, 3×1

Metcon (Time)

Rx.

Partner Wod

100 Wall Balls 9/6 – Partner hold top position of Ring Dip

100 Bench Press 80/45 – Partner hold chin over bar

100 Ring Rows – Partner holds top position of Bench Press 80/45

100 KB Swings 24/16 – Partner holds Squat with MB 9/6

V1.

100 Wall Balls 9/6 – Partner hold top position of Ring Dip

100 Bench Press 60/40 – Partner hold chin over bar

100 Ring Rows – Partner holds top position of Bench Press 60/40

100 KB Swings 20/12 – Partner holds Squat with MB 9/6

V2.

100 Wall Balls 6/3 – Partner hold top position of Ring Dip

100 Bench Press 50/30 – Partner hold chin over bar

100 Ring Rows – Partner holds top position of Bench Press 50/30

100 KB Swings 16/12 – Partner holds Squat with MB 6/3