CrossFit New Plymouth – CrossFit

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leg lowers (No Measure)

1 round

12 box single leg lowers on each leg (lower leg at tempo standing on the side of the box, touch the ground then drive back up, hold sandbag if possible)

+

20 heavy sandbag or deadball front hold squats (or dbl kb)

+

4 moderate load sandbag or deadball get up (like a turkish get up w/ sandbag on shoulder (or use kb if you dont have sandbags)

Metcon (Time)

CAPACITY WORK (TIME ALLOCATION: 35 mins to warm up w/ 22 min cap on workout)

this will be a heavy day today

2 rounds

5 cleans (power or full)@100/70 (RX: 80/55) (scale this load as needed, should be tough to move)

17 c2b pull ups

200m run

2 min rest after each round

1 min rest (plus the 2 from the last round so 3 min rest total)

2 rounds:

5 sh to oh@100/70 (RX:80/55) (scale this load as needed, should be tough to move)

10 muscle ups (bar or ring here)

200m run

2 min rest after each round

1 min rest ((plus the 2 from the last round so 3 min rest total)

2 rounds:

5 power clean and jerks@100/70 (RX:80/55) (scale this load as needed, should be tough to move)

17 deficit hspu

200m run

2 min rest after each round

SCALE OPTIONS:

c2b pull ups: pull ups or jumping pull up negatives or ring rows

muscle ups: jumping box bar muscle ups or burpee c2b pull ups or ring dips

deficit hspu: hspu or piked hspu or press ups