CrossFit New Plymouth – CrossFit

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Metcon (No Measure)

“WARM UP

death by w/ a 6 min cap:

kb sumo de

min 1: 2 kb sumo deadlift high pull+2 burpees

min 2: 4 kb sdlhp+4 burpees

etc for 6 mins

CORE WORK

TIME ALLOCATION: 10 mins needed here

alternating double tabata

work 1: plank

work 2: hollow hold

alternate between the 2 cre movements for a total of 16 rounds

PARTNER WORKOUT

TIME ALLOCATION: 35 mins to get ready

TIME CAP: 25 mins to complete

for time:

1 ROUND: SHARE LOAD AS NEEDED

20 power clean and jerks@80/55 (scale this as needed)

30 pull ups (or ring rows)

strip 1 20 kg for guys/10 kg for ladies plate of bar and run 800m (swapping the plate as needed

when back in load up the barbell (plus the added load)

15 power cleans@90/60 (scale this as needed)

30 c2b pull ups (or pull ups or ring rows or jumping pull ups)

strip 1 20/10 kilo plate of bar and run 800m (swapping the plate as needed

when back in load up the barbell (plus the added load)

10 squat cleans@100/65 (scale this as needed)

30 bar muscle ups (or c2b or pull ups or ring rows or jumping pull ups)

strip 1 20/10 kilo plate of bar and run last 800m (swapping the plate as needed)