CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

WARM UP

2 ROUNDS:

10 russian kb swings

10 good mornings

10 staggered RDL

Metcon (Weight)

STRENGTH WORK

TIME ALLOCATION: 15 mins to get the work done here, this will be a short window but the reps are low and rest time short

PULLING OFF THE GROUND

Deadlift (progessive overload)

1. 3×3 deadlifts@75% 1 rep dead

1 min rest between sets

2. 3×1@85% of 1 rep dead

1 min rest between sets

Metcon (Time)

CAPACITY

TIME ALLOCATION: 16 mins to get ready, youll need to get the sh to oh warmed up here

3 rounds:

3 mins work/1 min rest:

400m run

20 pull ups (or ring rows or jumping pull ups)

max effort sh to oh@60/40 in the remainder of the 3 mins

*hit each round hard on this piece