CrossFit North Head – CrossFit

View Public Whiteboard

Metcon (Weight)

Oly Lifting

A. Snatch Lift off + power snatch + snatch

5×1+1+1 @50-60%

B. Hang Snatch or Snatch from Blocks 2×3, 2×2, 3×1

C. Power Clean + Push Press

5×1+1 @50-60%

D. Halting clean pull 5×2

*aim here is to clean pull but try pause at the shrug, maintaining tension in your upper back and traps to be able to stop the bar

E. Clean *build to a heavy single for the day

Emphasis on the same aggressive pull that you used in the halting clean pulls!

Metcon (Time)

Partner WOD

Rx+

10 Rope Climbs

20m Handstand Walk each (one at a time)

100 Double DB Ground to Overhead 30/20s

20m Handstand Walk each (one at a time)

1000m Ski Erg

Rx.

10 Rope Climbs

20m Handstand Walk each (one at a time)

100 Double DB Ground to Overhead 22.5/15s

20m Handstand Walk each (one at a time)

1000m Ski/Row

V1.

10 Rope Climbs

10m Handstand Walk each (one at a time)

100 Double DB Ground to Overhead 17.5/10s

10m Handstand Walk each (one at a time)

1000m Row/Run

V2.

10 Rope Climbs

2x Handstand Box Walk Around (one at a time)

100 Double DB Ground to Overhead 12.5/9s

2x Handstand Box Walk Around (one at a time)

1000m Row/Run