CrossFit New Plymouth – CrossFit

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Metcon (No Measure)

PARTNER WORKOUT:

TIME ALLOCATION: 22 mins

share load as needed here to keep moving as quick as possible

5 rounds:

e3mom:

15 burpees

15 bar muscle ups or TTB (or sit ups)

15 thrusters@50/35

INTENT: THRESHOLD AND SKILL WORK, PUSH THE PACE ON EACH OF THESE PIECES, MAKE TRANSITIONS TIMES FAST BETWEEN EACH PARTNER AND MOVE WELL. STAY EFFICIENT ON THE BMU/TTB AND PICK THE BARBELL UP AS QUICKLY AS POSSIBLE. AS A PAIR HIT THESE AS FAST AS POSSIBLE, EACH ROUND IS A SPRINT, QUICK CHANGES KEEP PACE UP

Metcon (Time)

B) PARTNER WORKOUT

TIME CAP: 30 min cap

APART FROM THE RUN, EVERYTHING ELSE CAN BE SHARED

for time:

1km run (both will run)

50 cal row or Ski (NOT BIKE)

45 TTB (or sit ups)

45 HSPU (or press ups)

45 c2b pull ups (or pull ups or jumping pull ups)

50 cal row or Ski (NOT BIKE)

1m run (both will run)

INTENT: LONGER CAPACITY WORK, THIS WILL BE A TOUGH LONGER TEST. SETTLE IN AND GET MEMBERS READY TO BE MOVING FOR A LONG TIME. THEY NEED TO STAY EFFI

Metcon (AMRAP – Rounds and Reps)

Share Load, Only one working at a time

20 min AMRAP

RX

55 deadlifts

55 wallballs

55 calorie row

55 Handstand push-ups

Weights:

Barbell 100/70kg

Wallballs 12/9kg

SCALED

55 deadlifts

55 wallballs

55 calorie row

55 Handstand push-ups

Weights:

Barbell 80/55kg

Wallball 9/6kg

HSPU: 10kg plate and abmat

BEGINNERS

55 deadlifts

55 wallballs

55 calorie row

55 Dumbell S2OH

Weights:

Barbell 60/40kg

Wallballs 6/3kg

Dumbell 15/10kg (only using 1, can alternate as you wish )