CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP

2 rounds

10 cal ski

10 snatch grip press

10 lateral box step up each side

Metcon (Weight)

LIFTING/OH STRENGTH AND STABILITY WORK

TIME ALLOCATION: 15 mins

build to heavy snatch balance+2 OHS over 4 sets

*3 sec pause at the bottom of each rep, including the snatch balance

Metcon (No Measure)

UNILATERAL STRENGTH WORK

TIME ALLOCATION: 10 mins

3 SETS:

12 mixed carry walking lunges

*one arm will have kb in front rack, the other arm will be in farmer carry, take 6 steps then swap arm positions

6 1 arm db lunge position press on each arm (opposite leg forward to working arm)

Metcon (Time)

CAPACITY

TIME ALLOCATION: 18 mins

TIME CAP: 12 min cap

For time:

18-15-12:

double dumbell snatch@22.5/15

30-20-10:

box jump overs