CrossFit New Plymouth – CrossFit
Warm-up (No Measure)
“WARM UP
2 rounds:
6 medball plank position roll outs
15 hollow rocks
6 medball wood chops on each side
Metcon (Weight)
LIFTING PERCENTAGE WORK
TIME ALLOCATION: 20 mins
3 position clean and jerk percentage work
3 sets through building in load to heaviest (choose a weight you want to finish at)
1 clean and jerk w/3 sec pause just off the ground
+
1 clean and jerk w/3 sec pause just below knee
+
1 clean and jerk w/3 sec pause just above the knee
then
at 80% of heaviest lift above
3×2 clean and jerk off the ground
*drop and re set lifts
Metcon (AMRAP – Rounds and Reps)
CAPACITY
TIME ALLOCATION: 25-30 mins to include set up
in a 5 min window:
400m run buy in
in remainder of time:
ascending ladder of:
2-4-6-8-10:
db squat clean thrusters@22.5/15
bar muscle ups or burpee pull ups
rest 2 mins
in a 5 min window:
400m run buy in
in remainder of time:
ascending ladder of
2-4-6-8-10 etc
db burpee box step overs@22.5/15
TTB
rest 2 mins
in a 5 min window:
400m run buy in
in remainder of time:
ascending ladder of:
2-4-6-8-10 etc
devil press@22.5/15
deficit hspu (or regular hspu)
*scale loads and movements as needed
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