CrossFit New Plymouth – CrossFit

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Metcon (No Measure)

“WARM UP

2-3 rounds at warm up pace

200m light row

10 medball squat clean thrusters

Metcon (Weight)

LIFTING POSITIONAL AND BREATHING WORK

TIME ALLOCATION: 15 mins

*today will be a mix of maximal work and breathing with the barbell

emomx10 mins:

3 hang squat snatches+1 OHS

(start at moderate load and increase each min, this will get tough so dont make jumps too big here

Metcon (Time)

CORE WORK

TIME ALLOCATION: 6 MINS

in a 5 min cap:

accumulate 100 hollow rocks

or

3xmax effort hollow holds

Metcon (AMRAP – Rounds and Reps)

CAPACITY (interval threshold work)

TIME ALLOCATION: 20 mins to get set up and get ready

TIME CAP: 16 mins to get through as many rounds as possible, fitter members can aim to complete 5

4-5 rounds at 75-85% (depending on time, class will have 15 mins to get the work

12/10 cal assault bike or row or 200m run

10 double dumbell snatches@22.5/15 (UNBROKEN, scale this so this is possible)

6 burpee box jump overs

rest 2 mins after each