CrossFit New Plymouth – CrossFit

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Shoulder Warm Up 2 (No Measure)

2 mins Row / Skip

Then 2 Rounds of:

10 Bent Over Barbell Rows

10 Push Ups

10 Sit Ups

Test week Day 3 (Weight)

“WARM UP AS NEEDED FOR TODAYS TESTS

1. ABSOLUTE POWER

in 8 mins:

build to heaviest:

hang squat clean

+

2 cleans

+

1 jerk

then at 8 mins

6 mins to build to max 1 rep clean and jerk

*GET MEMBERS TO FOCUS ON BEING SMOOTH HERE AND AIM FOR NO MORE THAN 4-5 SETS

50 HSPU for time (Time)

2. SKILL CAPACITY

for time w/ an 8 min cap

50 hspu for time

*choose kipping or strict here

or

50 press ups for time (chest to ground, not hand release)

*MEMBERS CAN CHOOSE EITHER HERE OR SCALE THE HSPU AS THEY NEED TO.

*RECORD TIME AND BREAKS

AIRFORCE MODIFIED (Time)

3. BARBELL BATTERY TEST:

12 MIN TIME CAP

AIRFORCE MODIFIED

AT 50/35kg

for time:

20 thrusters

20 sumo deadlift hgh pulls

20 push jerks

20 OHS

20 front squats

to start and every min on the min:

4 lateral bar burpees

*RECORD LOAD USED AND TIME “