CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)


1 round

20 steps db death march

5 kb arm bars on each side

20 hollow rocks

Snatch (10-8-6-4-2)

BARBELL CAPACITY (TIME ALLOCATION: 15 mins w/10 min cap on workout)



10 snatches@70%

8 snatches@75%

6 snatches@80%

4 snatches@85%

2 snatches@90%

*these percentages will be based off your 1 rep squat snatch, however you can choose to power or squat snatch these. the goal here is to try and step up to the bar quickly each round after youve hit each lift. Even though it will get heavy try and move through it a good pace

Metcon (Time)

CAPACITY WORK (TIME ALLOCATION: 24 mins w/14 min cap on the workout)


2 rounds for time of:

100 double-unders

20 overhead squats@50/35

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches@22.5/15

100 double-unders

12 bar muscle-ups

scale options:

OHS: scale load if needed

muscle ups: 12 burpee pull ups

bar muscle ups: jumping box bar muscle ups or burpee pull ups

double unders: single skips or scale reps here
*this is a re do of last years open workout. There are a lot of double unders in this piece so get members scaling as they need to to be able to walk tomorrow. rest time and managing work time is super important here so make sure members are accountale for their rest time and continuing to move. get them to manage breathing and their heart rate and making the most of their particular strengths on this workout