CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP

6 min emom:

min 1: 6 wall balls+6 burpees

min 2: 12 empty barbell OHS

Metcon (Weight)

STRENGTH WORK

TIME ALLOCATION: 16-18 mins to include warm up time

6 rounds: 1 min work/1 min rest

at 100/70 kilos (scale as needed but it should be a challenging weight that you can hold onto

max effort back squats in the min

*hold on for as long as possible each round, try to make these unbroken minutes of work in each round

Metcon (Time)

CAPACITY

TIME ALLOCATION: 24 mins

TIME CAP: 17 min cap

for times:

15-12-9:

heavy kb swings@32/24 kilos (each round unbroken)

Heavy kb goblet squats@32/24 (each round unbroken)

rest 1 mins

15-12-9:

thrusters@40/30 kilos (each round unbroken)

50 double unders or single skips or 30 bar hops

rest 1 mins

400m run

50 unbroken wallballs

400m run

(*any break on any of the movements equals 200m run, this does not include breaking to change movements, but once the bar, ball or kb is picked up it must stay up)