CrossFit New Plymouth – CrossFit

View Public Whiteboard

Warm-up (No Measure)

300m run

Then 2 rounds of

10 cuban press w broomstick

10 goblet squat

10 russian twists

Metcon (Weight)

LIFTING PERCENTAGE WORK

TIME ALLOCATION: 25 mins

1×2 tempo cleans+1 jerk@70%

1×2 tempo cleans+1 jerk@75-80%

4×1 tempo clean+1 jerk@80-90%

*all sets drop and re set, with a 3-4 sec tempo pull to knee here, with good controlled time under tesnion.

Metcon (AMRAP – Rounds and Reps)

INTERVAL WORK

TIME ALLOCATION: 15 mins w/ 12 mins needed for the work

fight gone bad style:

4 rounds:

1 min max effort hang power snatches@40/30

1 min max effort wall balls

1 min rest

*goal is for each round to be unbroken