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Thursday

CrossFit New Plymouth - CrossFitView Public WhiteboardWarm-up (No Measure)WARM UP 3x20 banded monster walks in each direction 30 sec side plank between each setMetcon (No Measure)SKILL WORK TIME ALLOCATION: 15 mins RXX: FOR TIME: 10-8-6-4-2: [...]

Hump Day

CrossFit New Plymouth - CrossFitView Public WhiteboardWarm-up (No Measure)WARM UP 2 ROUNDS: 10 russian kb swings 10 good mornings 10 staggered RDLMetcon (Weight)STRENGTH WORK TIME ALLOCATION: 15 mins to get the work done here, this [...]

LAST TUE LIVE FIT MUMS

CrossFit New Plymouth - LIVE FIT MUMS CLASSView Public WhiteboardStrength4 rounds superset 10 squat therapy with a pause at target 1 min wall sitMetconAMRAP 10min 3 Backsquat 3 Frontsquat 20m Burpee Frog JumpMetconEMOM 10min (ALT) [...]

Monday

CrossFit New Plymouth - CrossFitView Public WhiteboardWarm-up (No Measure)WARM UP 3x30 sec hollow holdMetcon (Time)RUNNING CLOCK DAY SNATCH BREATHING WORK/CAPACITY WORK TIME ALLOCATION: 18 mins w/10 min cap on the workout, however make sure everyting [...]

Saturday

CrossFit New Plymouth - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)1. CROSSFIT CAPACITY TEST 20 min AMRAP 50 wall balls 50 kb swings@24/16 40 box jumps 40 TTB or knee raises 30 c2b pull [...]

Test Day 5

CrossFit New Plymouth - CrossFitView Public WhiteboardMob Warmup (No Measure)a. 400m run b. 2 x rounds of: • 5 Burpees • 10 Push-ups • 10 Air Squats c. Mobility drillsDeadlift (1)1. STRENGTH in 12 mins [...]

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