CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

WARM UP

warm up shoulders and shoulder mobility work then:

accumulate 2-3 min of perfect form hs hold

or

2 mins of perfect hs hold on the wall

Push Jerk (5 SETS )

JERK WORK (TIME ALLOCATION: 15 mins here to work on coaching tech and getting through the 5 sets)

5x through below jerk work complex (building to something heavy for the day):

1 jerk drive

+

1 split jerk w/ 3 sec pause in dip and 3 sec pause in catch

+

1 split jerk

*keep form perfect on these, drive hard through heels and move feet fast in the catch. Stable and smooth is key here, quick dip and drive and super fast drop into catch here

Metcon (Time)

STRENGTH BREATHING WORK (TIME ALLOCATION: 20 mins w/ 17 min time cap)

3 rounds for time:

10 sh to oh@80/60

100m farmer carry@32/24

into

2 rounds:

10 hang squat cleans@70/50

200m run

into

1 round:

10 hang squat snatches@60/40

400m run

*scale options:

load: scale this as needed, it will be heavy

*continuous work here with some heavy barbell loading, smooth and efficient is key with the heavy barbell work, picking loads that can be moved consistently, with the goal of picking up the pace as this workout conitnues. The last rounfd of hang snatches witht he run will be tough, get members to hold on to the bar tight here and dig deep. Moving the bar fast will be important to continue to move on the workout here