CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP

250m row

10 burpee to lunge on each leg

200m run

Metcon (No Measure)

A) UNILATERAL LEG+STRENGTH WORK

TIME ALLOCATION: 12-15 mins

3 SETS:

8 dbl kb bulgarian front rack squats on each leg

8 dbl db strict press (or seated z press)

Metcon (Time)

B) RUNNING CLOCK PIECE

TIME ALLOCATION: 35 mins

0-8 mins:

*as many unbroken sets as possible in 8 mins of:

All TNG sets

barbell load: 70/45 (higher level members can go a little higher, however must stay unbroken)

3 power cleans

+

3 front squats

+

3 sh to oh

*the goal for everyone is a minimum of 8 sets

8-12 mins-4 mins rest time

at 12 mins (12-27 mins)

on a 15 min clock:

1 mile run buy in (1600m) or 2km row

into

4-8-12 reps of:

power snatches@50/35

lateral bar burpees

into

max effort squat cleans@50/35 in the remainder of the 15 min cap