CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP

2 rounds:

100m run

10 kick sits

5 inch worms

5 medball cleans

Metcon (Weight)

A) BACK SQUATS

TIME ALLOCATION: 15-20 mins

*TEMPO WORK

-start at 70-75% of max back squat, and build to heavy (not max) single, w/ a 3 sec tempo on the eccentric

7 reps

5 reps

3 reps

1 rep

In between each set, bicep curl to arnie press

Metcon (AMRAP – Reps)

B) LIFTING AND BATTERY WORK

TIME ALLOCATION: 30-35 mins allocation for the both of the below pieces

TIME CAP: 12 min cap for the second piece

IN 5 MINS ONLY

build to heaviest 2 rep TNG power clean and jerk

5 -7 mins: get barbell ready:

at 7 min to 19 minutes

at 80% of aboves heaviest lift

400m run

10 clean and jerks

rest 30 seconds

at 70% of aboves heaviest lift

400m run

10 clean and jerks

rest 30 seconds

at 60% of aboves heaviest lift

400m run

10 clean and jerks