CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP

6 min emom:

min 1: 10 barbell only OHS+10 russian kb swings

min 2: 8 burpees over the barbell

Metcon (Weight)

LIFTING CONDITIONING

TIME ALLOCATION: 12-15 mins

5 rounds:

1 min max effort squat snatches@70/50 (scale as needed here, should be fast drop and re set snatches)

30 secs rest

*these should be fast drop and re set lifts, no misses, quick set up and pull

Metcon (No Measure)

STRENGTH WORK

TIME ALLOCATION: 7-9 mins

3xmax effort strict c2b pull ups (or regular strict pull ups)

between sets: 15 hollow rocks

Metcon (Time)

CAPACITY

TIME ALLOCATION: 15-17 mins

TIME CAP: 11 min cap

3 rounds for time:

21 TTB (or knee raises)

15 burpee box jump overs

9 sh to oh@80/60 (scale this load as needed, should be an unbroken set)