CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP

2 rounds:

5 landmine rows on each side

5 incremental plate bentover real lateral raises/flyes

5 banded good mornings

on the kb handles)

Metcon (Weight)

PRESSING/JERK WORK

TIME ALLOCATION: 15-18 mins

take these from the ground:

OVER 5-6 SETS:

1 jerk dip

+

2 push press

+

3 push jerks or 1 split jerk

between attempts/sets:

max effort string TTB or strict ring dips

*increase load over the 5-6 rounds

Metcon (AMRAP – Rounds and Reps)

CAPACITY/KB CAPACITY/EFFICIENCY

TIME ALLOCATION: 25 mins w/20 mins needed for the workout

4 rounds:

4 min work/1 min rest:

*scale kb load as needed here

10 dbl kb deadlifts@24/16

15 dbl kb snatches@24/16

20 steps dbl kb front rack lunges@24/16

max effort dbl kb burpee box step overs@24/16 in remainder to the 4 min block (burpee with hands