CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

WARM UP

1 round of moving

50m dbl kb front rack walk

10 dbl kb front squats

10 alternating arm top to top kb press

Metcon (No Measure)

STRENGTH CONDITIONING AND BARBELL CAPACITY AND CYCLING

TIME ALLOCATION: 22 mins to allow for good warm up and briefing of movement, amnd wamr up to working weight

6 rounds: 1 min work/1 min rest:

5 deadlifts

5 Hang power cleans

5 sh to oh

max effort front rack lunges in remainder of 1 min

*choose load for the barbell here and increase over the 6 rounds, last round should be tough to move.

*this piece will get heavy and gassy, keep trying to move for the entire min.

Metcon (Weight)

CAPACITY WORK

TIME ALLOCATION: 22 mins w/ a 15 min cap on the workout (5 rounds)

ACCUMULATE:50 OHS@60/40 kilos (scale this as needed)

every 3 mins (continuous capacity work until work is completed):

200m run

10 c2b pull ups (or pull ups or ring rows)

10 box jump overs

max OHS in the remainder of time

*at 3 mins youll be back on the rower or runner, keep track of OhS reps and keep going like this until the 50 OHS are complete