CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP

3 rounds:

10 bodyweight curtsey lateral box step up and overs (use outside leg to step on box)

5 kb sumo deadlift high pulls

5 kb goblet squats

Metcon (Weight)

LIFTING WORK

TIME ALLOCATION: 15-20 mins

building in load:

every 30 secs for 5 mins

1 Power snatch increasing load to heaviest single

at 5 mins

rest 1 min

every 45 secs for 7 rounds:

1 power clean and jerk increasing to heaviest single

Metcon (Time)

CHIPPER

TIME ALLOCATION: 30 mins

TIME CAP: 20 min cap

FOR TIME:

26 sumo deadlift high pulls@50/35

26 TTB (or hanging knee raises or sit ups)

26 thrusters@50/35

26 press ups

26 back squats@50/35

26 pistols (or pistol progressions)

1km run w/medball