CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP

2 Rounds For Time @ 75% Effort

Run 100m

6 KB Snatch R

6 KB Push Press R

6 KB Snatch L

6 KB Push Press L

RUNNING CLOCK DAY:

TIME ALLOCATION: 45 mins to include warm up of each of the movements

0-8 MINS:

Metcon (Weight)

LIFTING CAPACITY/BARBELL CYCLING

e2momx4 rounds

10 TNG power snatches@60% of max power snatch

*these should be smooth fast tight reps, work on grip and keeping and fast

8-12 mins (4 mins to rest/get barbell ready for last piece)

at 12 mins (12-20 mins)

Metcon (No Measure)

GYMNASTICS CAPACITY BREATHING

RX CLASS MEMBERS:

8 min skill amrap:

3-6-9-12-15 etc:

TTB

HSPU (strict or deficit for more skilled members of class)

*SCALED MEMBERS:

CAN WORK THROUGH SOME HSPU OR TTB SKILL IN THIS 8 MIN BLOCK

*skills to work with members here on are:

TTB

-kip swing

-tension and active shoulders

-high knee raises

HSPU

-hand position

-straight line position for ankles to hands

-strong kip

-tight controlled descent

20-22 mins rest (get any more gear ready that you need to here)

22-35 mins (13 min cap)

Metcon (Time)

CAPACITY

for time:

21-15-9:

deadlifts@60/40 (scale weight as needed)

box jump overs

straight into

9-15-21:

hang power cleans@60/40 (scale weight as needed)

press ups