CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP

3rounds:

10 calorie assault bike

6 cossack squats

6 glute bridges

Metcon (Weight)

LIFTING WORK

TIME ALLOCATION: 15-18 mins

Squat cleans

1.1 = 2 drop and re set cleans

1.1/increase load

1.1/increase load

1.1 (set loads to be between 60-70%)

rest 90 secs

1.1/increase load

1.1/increase load

1.1 (set loads to be between 70-80%)

rest 90 secs

1.1/increase load/

1.1/increase load/

1.1.(set loads to be between 80-90% if managable)

Metcon (No Measure)

STRENGTH WORK

TIME ALLOCATION: 8 mins

6 mins emom:

max effort strict pull ups w/ 1 sec pause at top of rep

scale to ring rows w/a pause at top if needed

Metcon (Time)

CAPACITY

TIME ALLOCATION: 15 mins

TIME CAP: 12 min cap

for time:

30 wall balls

30 press ups

30 wall balls

30 TTB (scale to knee raises or sit ups, or bring reps down to a managable number)

30 wall balls

*wall balls to be unbroken, any break equals 2 burpees