CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP

2 min row at warm up pace

then

2 rounds

14 dbl kb death march

12 banded good mornings

Metcon (Weight)

STRENGTH WORK

TIME ALLOCATION: 20 mins

SUPER SETS

A1) DEADLIFT WORK

at 75-85% of 1 rep deadlift

5×3 deficit deadlifts (whichever one you choose last week)

A2) PRESSING WORK

bench press work:

5×3 bench press at increasing load

*start moderate to heavy here and increase load over the sets

Metcon (Time)

RUNNING CAPACITY AND SKILL WORK UNDER FATIGUE

TIME ALLOCATION: 20-22 mins

GOAL: 60 C2B pull ups

5 ROUNDS OF CONTINUOUS WORK IN 3 MIN BLOCKS UNTIL THE GOAL IS COMPLETE (15 mins total work)

AT 3-2-1 GO:

400m run

8 hang squat cleans@40/30

max effort C2B pull ups (or pull ups or ring rows) in remainder of the 3 mins

at 3 mins members will start the round again, 400m run the into the skill work