CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP

play a game with the members today get them ready to go

Metcon (AMRAP – Reps)

NATIONALS WODS 1&2

3min Cap

For time –

21. 15. 9 of each:

Thrusters

Pull ups

Immediately following wod 1 is

(3min Cap)

For time –

21. 15. 9 of each:

Deadlift

Handstand Push ups

Rx/Masters (all)/Teens (16-17)

Thrusters @42.5/30kg

Deadlift @100/65kg

Intermediate

Thrusters @42.5/30kg

Deadlift @100/65kg

Handstand Push ups replaced with:

Strict press/ Push press/ Push Jerk/ Split Jerk @60/40kg

Scaled

Thrusters @35/25kg

Pull ups replaced with: Jumping C2b Pull ups

Deadlift @70/45kg

Handstand Push ups replaced with: 30,20,10sec Handstand hold (respective to each round).

Workouts 1 and 2 MUST be completed back- to-back with a 6min total time cap. The athlete may choose which order to complete the workouts, i.e. a competitor may choose to complete Diane (Workout 2) in the first three minutes followed by Fran (Workout1) in the following three minutes. However, the next competitor may choose to complete Fran first, followed by Diane.