CrossFit North Head – CrossFit

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Metcon (No Measure)

Gymnastic Strength

10 min of:

5x Strict Ring Pull Up

4x jumping ring mup to catch position from ring row start

3x Jumping ring muscle ups

2x Hip to ring pull up

1x Muscle up attempt

Metcon (No Measure)

Snatch Technique Warm up (10 mins)

Conditioning

Rx+

“Amanda .45″

13-11-9-7-5

Muscle Up

Snatch *squat 60/40kg

Rx.

“Amanda”

9-7-5

Muscle Up

Snatch *squat 60/40kg

V1.

13-11-9-7-5

C2B Pull Up

Snatch *squat 50/35kg

V2.

13-11-9-7-5

Pull Up

Snatch *squat 40/30kg

Amanda .45 (Time)

13-11-9-7-5

Muscle Up

Snatch 60/40kg

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#