CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP

4 min emom

min 1: 6 kb swings+6 press ups

min 2: 6 kb sumo deadlift high pulls+6 burpees

then

empty barbell warm up

Metcon (Weight)

A) LIFTING CAPACITY

TIME ALLOCATION: 25 mins

in 10 mins:

build to heaviest for the day:

power snatch+Hang squat snatch (go from power straight to hang snatch)

then at 70-80% of heaviest lift above:

7 min emom:

2 TNG power snatch+1 hang snatch

*all TNG sets, stay within the suggested percentage range of 70-80%

Metcon (Time)

B) MIXED MODAL CHIPPER

TIME ALLOCATION: 22 mins

TIME CAP: 14 min cap

FOR TIME

50 wall balls

40 1 arm db snatches@22.5/15 (alternating arms)

30 box jump overs

20 pistols (or pistols to a low box)

10 ohs@70/50

5 wall walks