CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP

2 rounds:

20m OH DB carry 22.5/15kg on each arm

10 ring rows

10 alternating leg lunge jumps

Metcon (Weight)

JERK COMPLEX WORK:

TIME ALLOCATION: 15-17 mins, get some good skill work in here

Off the ground:

6 sets building to heaviest:

1 power clean

into

3 push press

+

3 push jerks

+

1 split jerk

*goal here is to keep the barbell tight, good drives ouy of each of the dips and strong active over head position

Metcon (Time)

STRENGTH/BARBELL CAPACITY

TIME ALLOCATION: 20-22 mins to warm up barbell movements

TIME CAP: 15 min cap

at 70/50 kilos:

7 rounds for time:

3 power cleans

3 squat cleans

6 front squats

6 sh to oh