CrossFit North Head – CrossFit

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Metcon (Weight)

Oly Lifting

A. 4 sets

2x Snatch Lift off + 2x hang high pull + power snatch

B. Halting snatch grip pull 5×2

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

C. Power snatch *heavy triple for the day

*aim is to triple what you doubled last week

D. EMOM 5 mins

Power Clean + 2x Jerk

*use this as a light speed warm up

E. Power Clean and Jerk

*heavy single for the day in 8mins

Metcon (Time)

Rx+.

5 Rounds – RD:RD w/ Partner

10 Thrusters 70/45

10m Overhead Walking Lunge

Then

5 Rounds – RD:RD w/ Partner

20 GHD Sit Ups

20 Wall Balls 9/7

Rx.

5 Rounds – RD:RD w/ Partner

10 Thrusters 60/40

10m Overhead Walking Lunge

Then

5 Rounds – RD:RD w/ Partner

20 GHD Sit Ups

20 Wall Balls 9/7

V1.

5 Rounds – RD:RD w/ Partner

10 Thrusters 50/30

10m Overhead Walking Lunge

Then

5 Rounds – RD:RD w/ Partner

20 Ab mat Sit Ups

20 Wall Balls 7/3

V2.

5 Rounds – RD:RD w/ Partner

10 Thrusters 40/20

10m Overhead Walking Lunge

Then

5 Rounds – RD:RD w/ Partner

20 Ab mat Sit Ups

20 Wall Balls 7/3