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Hump day

CrossFit New Plymouth - CrossFitView Public WhiteboardWarm-up (No Measure)"WARM UP 2 rounds at warm up pace: 8/6 cal row 10 hollow rocks 10 medball cleansMetcon (No Measure)SKILL WORK/CHARACTERISTIC BUILDING TIME ALLOCATION: 15 mins SCALED/INTERMEDIATE: 4-5 [...]

Tuesday

CrossFit New Plymouth - CrossFitView Public WhiteboardWarm-up (No Measure)"WARM UP 2 rounds at warm up pace 200m light run 10 dbl kb russian kb swings 10 single kb box step upsHang Clean (3x2 @ 70%, [...]

Monday

CrossFit New Plymouth - CrossFitView Public WhiteboardWarm-up (No Measure)"WARM UP 2 rounds: 8 landmine rotations 4 inch worms 8 banded good morningsMetcon (Weight)POSTERIOR CHAIN LOADING+UNILATERAL STRENGTH WORK TIME ALLOCATION: 20 mins here 3x10 single arm [...]

Saturday Session

CrossFit New Plymouth - CrossFitView Public WhiteboardWarm-upSelf-Directed Warm UpMetcon (AMRAP - Rounds and Reps)15min Pairs AMRAP 27 Front Squats 70/45 23 C2B Pull Ups 27 Deadlifts 70/45 23 T2BMetcon (AMRAP - Rounds and Reps)13min Pairs [...]

Friday

CrossFit New Plymouth - CrossFitView Public WhiteboardWarm-up (No Measure)"WARM UP 2x through 1 arm kb complex on each arm 4 hang cleans + 4 strict press + 4 windmills + 4 1 arm front squatMetcon [...]

Hump Day

CrossFit New Plymouth - CrossFitView Public WhiteboardWarm-up (No Measure)"WARM UP 2 rounds 20m backwards kb drag 5 kb windmills on each armMetcon (Weight)HEAVY PULLING AND PRESSING STRENGTH WORK TIME ALLOCATION: 25-30 mins in 10 mins: [...]

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