CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP AS NEEDED FOR TODAYS TESTS

Metcon (Weight)

1. STRENGTH

in 15-20 mins

in 3 sets sets

build to max 7 rep back squat

then continue on in as many sets as needed in the cap to

heaviest 1 rep back squat

*GET MEMBERS TAKING A COUPLE OF MINS BETWEEN SETS, HAVE A NUMBER IN MIND THEYD LIKE TO HIT AND COUNT BACK FROM THERE. MAKE SURE THEY ARENT TOO FATIGUED TO GET A GOOD FINAL SET

Heavy Grace with KB swings (Time)

2. HEAVY BARBELL STRENGTH BATTERY:

15 MIN TIME CAP

HEAVY GRACE:

AT 80/60 kilos (this can be scaled as needed, record load):

30 power clean and jerks

*emom: 5 full kb swings@32/24

*MEMBERS CAN SCALE THIS LOAD AS NEEDED HERE, BUT IT SHOULD BE A GOOD TEST OF SOMETHING HEAVIER THAN WHAT THEY WOULD USUALLY LIFT, AND MOVE THE BARBELL