CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP/ACCESSORY

2 rounds:

5 1 arm z press on each side

5 tempo ring rows (3 sec tempo count)

6 weighted cossack squats

Power Snatch (1,3-1,3-1,2-1,2-2,1)

LIFTING SPECIFIC WORK

TIME ALLOCATION: 15-20 mins

1×3 power snatches@70%

1×3 power snatches@75%

1×2 power snatches@80%

1×2 power snatches@85%

2×1 power snatches@90%

*rest as needed between sets, all sets are drop and re set

Metcon (Time)

CAPACITY WORK

TIME ALLOCATION: 25-30 mins

TIME CAP: 20 min cap

for time:

200m dumbell farmer carry@32/24

3 rope climbs or 12 strict pull ups

30/25 cal row or 400m run

30 db squat clean thrusters@22.5/15

30/25 cal row or 400m run

3 rope climbs or 12 strict pull ups

200m dumbell farmer carry@32/24