CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP

2 rounds at warm up pace

200m light jog

10 kb goblet squats

Metcon (Weight)

OLYMPIC LIFITNG WORK

TIME ALLOCATION: 15 mins

every 30 secs x5:

1 hang snatch from above the knee@70% w/slight pasue

after the last lift rest 1 min then

every 30 secs x5

1 hang snatch from below the knee@75% w/ slight pause

Metcon (Time)

CAPACITY

TIME ALLOCATION: 25 mins w/18 min cap on the workout

For time:

20-15-10:

db front rack squats (dumbells on shoulders)@22.5/15

10-8-6:

bar muscle ups (scale to burpee pull ups or c2b pull ups/pull ups/jumping pull ups)

straight into

1 round of:

30 TTB (or knee raises or sit ups)

30 DB thrusters@22.5/15

800m run