CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

WARM UP

take members througha barbell specific warm up here

Snatch (4×3 , 5×2 , 6×1)

OLYMPIC LIFTING WORK

TIME ALLOCATION: 15 mins to include warm up time

snatch work

emomx4: 3 snatches@70-75%

straight into

every 40 secsx5: 2 snatches@80-85%

straight into

every 20 secsx6: 1 snatch@90-95%

*there will be no rest these sets so get members to have there plates set up ready to go

Metcon (No Measure)

MUSCLE UP SKILL WORK

TIME ALLOCATION: 12 mins

ELITE/RX

4 rounds e2mom: max strict muscle ups

RX:

4 rounds e2mom: max effort kipping muscle ups

SCALED ATHLETES

3 rounds:

max effort ring dips or banded ring dips

3-5 low ring turnovers to work on catch position

max effort ring support hold

rest 60 secs after each round

*focus on moving well here and these skill components. these individual pieces are going to help build the pre requisite strength for the muscle up

Metcon (Time)

CAPACITY

TIME ALLOCATION: 12-15 mins

in an 8 min cap for time:

1km/850m row (800m run if you dont have enough rowers)

into

20 lateral burpees over rower (barbell if needed)

into

40 wall balls