CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP

2 rounds:

max effort hs hold or 30 sec hs hold on wall

40 sec wall sit hold

7 kb plate windmills on each side

Metcon (Weight)

SPLIT JERK WORK

TIME ALLOCATION: 15-18 mins to incluse some good tech work on the split jerk

5 rounds-E2MOM:

1x pause split jerk (3 sec pause in dip)

+

1x pause split jerk (3 sec pause in catch, make sure you are stable in the catch here)

+

1 split jerk (be snappy here)

*be snappy on each of these, move your feet and increase load over the 5 sets

Metcon (Time)

CAPACITY/BARBELL CAPACITY:

TIME ALLOCATION: 22 mins to include warm up

TIME CAP: 15 mins

FOR TIMES:

5-4-3-2-1:

sh to oh@80/55

hang power cleans@80/55

lateral bar burpees

rest 3 mins

5-4-3-2-1:

front squats@80/55

hang power cleans@80/55

burpee box jump overs

*scale loads as needed here, but they should be tough and challenging for the members. intermediate members should aim for 60/40 as their prescribed loading