CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

WARM UP

3×30 sec hollow hold

Metcon (Time)

RUNNING CLOCK DAY

SNATCH BREATHING WORK/CAPACITY WORK

TIME ALLOCATION: 18 mins w/10 min cap on the workout, however make sure everyting is set up for part 2 as well)

for time:

5-4-3-2-1:

squat snatches@70-80% of 1 rep snatch (should be a tough challenging load here

20-16-14-12-10

wall balls

REST 5 MINS FROM CAP THEN (ie start next piece at 15 mins)

Metcon (Time)

CAPACITY WORK

TIME ALLOCATION: 15 min cap on this piece so 15-30 mins on a running clock

FOR TIME:

500m row OR 400m run

30 box jump overs

30 TTB (or knee raises or weighted sit ups)

30 pistols or pistol progressions to a box

500m row or 400m run