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1st Hump day of 2020

CrossFit New Plymouth - CrossFitView Public WhiteboardWarm-up (No Measure)"WARM UP 4 min emom min 1: 6 kb swings+6 press ups min 2: 6 kb sumo deadlift high pulls+6 burpees then empty barbell warm upMetcon (Weight)A) [...]

Tuesday

CrossFit New Plymouth - CrossFitView Public WhiteboardWarm-up (No Measure)"WARM UP 5-10-15-10-5: KB sumo deadlift high pull hollow rocksMetcon (No Measure)A) STRENGTH WORK TIME ALLOCATION: 10 mins 4 sets: 4x8 or max effort strict c2b or [...]

Monday

CrossFit New Plymouth - CrossFitView Public WhiteboardWarm-up (No Measure)"WARM UP 2 rounds: 100m run 10 kick sits 5 inch worms 5 medball cleansMetcon (Weight)A) BACK SQUATS TIME ALLOCATION: 15-20 mins *TEMPO WORK -start at 70-75% [...]

Pairs Wod

CrossFit New Plymouth - CrossFitView Public WhiteboardMetcon (Time)Pairs WOD 20 min AMRAP 50 wall balls 50 kb swings@24/16 40 box jumps 40 TTB or knee raises 30 c2b pull ups 30 press ups 20 power [...]

Test Week Day 3

CrossFit New Plymouth - CrossFitView Public WhiteboardShoulder Warm Up 2 (No Measure)2 mins Row / Skip Then 2 Rounds of: 10 Bent Over Barbell Rows 10 Push Ups 10 Sit UpsTest week Day 3 (Weight)"WARM [...]

Test Week Day 2

CrossFit New Plymouth - CrossFitView Public WhiteboardSqaut warmup 7 (No Measure)300m Run Tabata Wall Sits 300m Run Tabata wall sitsTest week Day 2 (Weight)1. STRENGTH in 15-20 mins in 3 sets sets build to max [...]

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