CrossFit New Plymouth – CrossFit

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Metcon (No Measure)

WARM UP

get class warmed up for the below barbell work

PULLING OFF THE GROUND CAPACITY (TIME ALLOCATION: 14-16 mins)

e2momx 6 rounds (start moderate and build ot heaviest load here)

2 deadlifts

+

2 hang power cleans

+

2 power cleans

+

2 sh to oh

*barbell skill work here, start moderate to heavy here and increase load to heaviest set. all sets should at or above 70%. be smooth with the barbell

points:

keep barbell movement tight and fast, barbell should be close to the body to enable tension to be kept throughout the piece

PARTNER CAPACITY WORK (share work as needed here)

AMRAP in 20 minutes

50 Wall Balls@9/6

50 burpees

40 Box Jump overs

40 Toes-to-Bars

30 Chest-to-Bar Pull-Ups

30 Burpee box jumps

20 Power Cleans@70/50

20 sh to oh@70/50

10 Power Snatches@70/50

10 Muscle-Ups or bar muscle ups

*fun partner workout here, push to keep pace up and and swap as needed to keep

TTB: knee raises or sit ups

c2b: pull ups or ring rows

loading: bring weight down but it should be challenging

muscle ups: bar muscle ups or burpee c2b pull ups

EPP

8 rounds:

400m hard run

rest 2 mins between each

*push for a good solid pace on each of these