CrossFit New Plymouth – CrossFit

View Public Whiteboard

Warm-up (No Measure)

“WARM UP

2 rounds

10/8 cal assault bike

10/8 cal row

*3 pieces here today, make sure you keep an eye on the clock

Metcon (AMRAP – Rounds and Reps)

LIFTING CONDITIONING

TIME ALLOCATION: 12 mins to include warm up for power snatches

7 min amrap:

3 power snatches@70/50 (scale load as needed, but should be a tough load)

50 double unders or 20 bar hops or double the reps for single skips

Metcon (Weight)

STRENGTH work

TIME ALLOCATION: 10 mins

3×10 mixed grip kb lunges (1 arm front rack+1 kb OH (10 on each leg)

following each leg:

5 explosive 1 legged seated box jumps (relax then explode up as fast as possible, land 2 footed)

rest 30 secs following the jumps

Metcon (Time)

CAPACITY (interval threshold work)

TIME ALLOCATION: 20 mins

TIME CAP: 15 min cap on workout

3 rounds each as fast as possible:

200m run

20 c2b pull ups (scale to pull ups or ring rows)

10 dumbell squat clean thrusters@22.5/15

rest 90 secs after each round