CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP

at warm up pace:

20-15-10:

alternating leg lunges

medball cleans

Metcon (Weight)

JERK/PRESSING WORK

TIME ALLOCATION: 15-18 mins

OVER 3 SETS:

build to heaviest 5 rep push press

then

OVER 3 SETS:

build to heaviest 3 push jerk

then

OVER 3 SETS:

build to heaviest 1 split jerk

*REST AS NEEDED BETWEEN SETS HERE

*aim to continue on on each piece without re building on each one

Metcon (Time)

CAPACITY:

TIME ALLOCATION: 16 mins

TIME CAP: 12 min cap

FOR TIME:

10-14-18

bar muscle ups (or c2b or pull ups or burpee pull ups)

DB box step overs@22.5/15

DB thrusters@22.5/15

*any break on the step overs or thrusters equals: 15/12 cal row or assault bike

*CAN DROP THE DUMBELLS BETWEEN THE STEP OVERS AND THRUSTERS