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Hump Day

CrossFit New Plymouth - CrossFitView Public WhiteboardWarm-up (No Measure)"WARM UP/ACCESSORY 2 rounds: 50m 1 arm kb farmer carry+1 arm kb front rack carry (swap arms at 50m) 10 cossack squats 5 db sotts pressMetcon (Time)MIXED [...]

Tuesday

CrossFit New Plymouth - CrossFitView Public WhiteboardWarm-up (No Measure)"WARM UP/ACCESSORY 2 rounds: 6 1 arm db death march on each side 6 bottom up KB z press 50m double kb bottom up carry (dont go [...]

Monday

CrossFit New Plymouth - CrossFitView Public WhiteboardWarm-up (No Measure)"ACCESSORY WORK/WARM UP 2 rounds: 14 hollow rocks 30 sec double kb front squat hold or PVC PIPE WARM UPMetcon (Weight)LIFTING (percentage tempo work) TIME ALLOCATION: 15-20 [...]

Saturday

CrossFit New Plymouth - CrossFitView Public WhiteboardMetcon (Time)B) PARTNER CAPACITY WORK TIME ALLOCATION: 25-27 mins For time: 20 Minute Time Cap partners can share load as needed on this piece 2 Rounds of DT @ [...]

Friday

CrossFit New Plymouth - CrossFitView Public WhiteboardWarm-up (No Measure)"WARM UP/ACCESSORY 2 rounds: 1 wall walk into 20 sec hold 10 banded good mornings 10 plank position shoulder tapsMetconFor time: 1.6k run 100 Pull-ups 200 Push-ups [...]

Thursday

CrossFit New Plymouth - CrossFitView Public WhiteboardWarm-up (No Measure)"WARM UP/ACCESSORY 2 rounds: 5 kb windmills 10 kb windmill seated leg raise up and oversMetcon (No Measure)A) LIFTING/STRENGTH WORK TIME ALLOCATION: 15-20 mins DEADLIFTS (BANDED or [...]

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