CrossFit North Head – CrossFit

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Metcon (Weight)

A. Barbell Z press 2×4, 2×3, 1×2

https://youtu.be/wF0Och9eq28

B1. Double plate (1.5/2kg) Bent Over Row to 90 degree external rotation 3×6

B2. Plate lateral raise until you fail *hold a plate in each hand 3x max

Metcon (AMRAP – Rounds and Reps)

Rx+

15 min AMRAP

6x Power Snatch 70/45kg

12x KBS 32/24kg

6x Snatch 70/45kg

12x KB Snatch *6 each arm

6x OHS

6x KB Clean and Jerk *each arm

Rx

15 min AMRAP

6x Power Snatch 60/40kg

12x KBS 24/20kg

6x Snatch 60/40kg

12x KB Snatch *6 each arm

6x OHS

6x KB Clean and Jerk *each arm

V1.

15 min AMRAP

6x Power Snatch 50/35kg

12x KBS 20/16kg

6x Snatch 50/35kg

12x KB Snatch *6 each arm

6x OHS

6x KB Clean and Jerk *each arm

V2.

15 min AMRAP

6x Power Snatch 40/25kg

12x KBS 16/12kg

6x Snatch 40/25kg

12x KB Snatch *6 each arm

6x OHS

6x KB Clean and Jerk *each arm