CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

300m run

5 press ups

10 burpees

20 air squats

30 sec plank hold

Metcon (Weight)

“WARM UP AS NEEDED FOR TODAYS TESTS

1. BARBELL SNATCH COMPLEX

in 8 mins:

build to heaviest:

hang snatch (squat)

+

2 TNG snatches (off the ground)

+

3 OHS

then

at 8 mins

6 mins to build to max 1 rep snatch

*GET MEMBERS TO FOCUS ON BEING SMOOTH HERE AND AIM FOR NO MORE THAN 3-4 SETS

Metcon (Time)

2. ENGINE/AEROBIC CAPACITY

15 MIN TIME CAP

for time

800m run

30 burpee box jump overs (24/20 inches)

800m run

*GET MEMBERS TO PUSH HARD ON THIS, NO STOPPING, TEST THEIR CAPACITY”