CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP

2 rounds:

10 cossack squats

7 ring rows

10 hollow rocks

Metcon (No Measure)

LIFTING CONDITIONING

TIME ALLOCATION: 16 mins

TIME CAP: 10 mins

death by power snatch+full snatch

at 60/40 kg

min 1: 1 power snatch+1 full snatch

min 2: 2 power snatches+2 full snatches

min 3: 3 power snatches+3 full snatches

etc

*Pick up the barbell quick and move, the breathing should be heavy.

Metcon (Weight)

CAPACITY

TIME ALLOCATION: 25-28 mins to get warmed up

TIME CAP: 20 mins needed for the workout

every 5 minsx4 rounds:

modified airforce at 40/30 kilos

12 thrusters

12 sumo deadlift high pulls

12 sh to oh

12 OHS

12 front squats

emom and to start: 4 lateral bar burpees

at 5 mins then at 10 mins then at 15 mins start again

*just below threshold pace on each one