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Monday

CrossFit New Plymouth - CrossFitView Public WhiteboardWarm-up (No Measure)"ACCESSORY WORK/WARM UP 2 rounds: 10 barbell only good mornings 10 dbl kb bottom up z press each side 30 secs of continuous hollow rocksSnatch (4x2 )LIFTING [...]

Pairs Saturday

CrossFit New Plymouth - CrossFitView Public WhiteboardMetcon (Time)10 minutes Self directed warmup WOD 1: TIME CAP: 17 mins ALTERNATING ROUNDS 12 rounds (6 rounds each partner 1 will go then partner 2 will go) 10 [...]

Friday

CrossFit New Plymouth - CrossFitView Public WhiteboardWarm-up (No Measure)"WARM UP/ACCESSORY 2 rounds: 200m run 10 dbl kb front rack step back lunges 10 dbl db deficit RDL (stand on a plate)Metcon (No Measure)A) SKILL CONDITIONING [...]

Thursday

CrossFit New Plymouth - CrossFitView Public WhiteboardWarm-up (No Measure)"WARM UP/ACCESSORY 2-3 rounds 10 dumbell walking death march 10 kb windmills on each arm 10 seated kb up and overs (kb at feet, lifting legs up [...]

Hump Day

CrossFit New Plymouth - CrossFitView Public WhiteboardWarm-up (No Measure)"WARM UP/ACCESSORY 3 rounds: 5 nordic curls (youll need a partner for these) 10 1 arm db oh+10 1 arm front rack carry (swap arms at 5 [...]

Tuesday

CrossFit New Plymouth - CrossFitView Public WhiteboardWarm-up (No Measure)"ACCESSORY WORK/WARM UP 4 sets: 30 sec hold in ring support (BANDED if needed) 30 sec hang from the rings (keep tight dish position here) 10 goblet [...]

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