CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

WARM UP

2 rounds each side:

3 1 arm kb floor press

+

1 turkish get up

+

3 sh to oh

+

5 kb snatch

Front Squat (1x 20)

STRENGTH WORK

TIME ALLOCATION: 15 MINS TO ALLOW FOR WARM UP

Front squat work:

10 mins every 30 secs:

1 front squat (increase load, build to heaviest single over the 20 reps

Metcon (Time)

CAPACITY WORK

TIME ALLOCATION: 22 MINS W/ 15 MIN CAP ON WORKOUT

FOR TIME:

10-8-6-4-2:

double dumbell ground to oh @22.5/15 (db power clean and jerk)

bar muscle ups

after the round of 2 go straight into

for time:

800m run

15 devil press@22.5/15

800m run

scale options:

scale load as needed here

bar muscle ups: box jumping bar muscle ups or c2b pull ups/pullups or ring rows if you want some work on these