CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP

2 rounds:

15 hollow rocks

5 inch worms

8 total cossack squats

Metcon (Weight)

LIFTING POSITIONAL AND MAXIMAL WORK

TIME ALLOCATION: 22 mins (17 mins needed for the lifting)

clean and jerk work:

5 rounds e2mom building

1 tempo clean w/ 4 sec count to knee

+

1 4 sec pause at knee clean

+

2 full cleans+1 jerk off the ground off the ground

then at 10 mins: 7 mins to build to

heavy single clean and jerk

Metcon (AMRAP – Rounds and Reps)

CONDITIONING

TIME ALLOCATION: 22-24 mins

with a 15 min clock

100 kb swings@24/16

then into

amrap in remainder of the 15 mins of:

5 turkish get ups on each arm@24/16

2 rope climbs (or 10 strict pull ups or 3-4 rope climbs from lying to standing position)

15 OHS@40/30

12/9 cal row or assault bike or c2 bike or 200m run

*if you dont have enough ropes, bikes or rowers just stagger members/get them starting on different stations. Alternatively you cna sub rope climbs for strict pull ups and cals for a 200m run