12/11/18 Training

CrossFit Newtown – CrossFit

Open gym with Coach Stef from 9-10 am.

“Rudolf”

Max Farmers Hold Floater

M-220 (110lb in Each Hand)
W-160 (80 in each hand)

55+ and teenage
M-180 lbs (90 in Each Hand)
F-130 lbs (65 in Each Hand)

Athlete 1 picks up load and holds for as long as then can. When they are done, athlete 2 picks up their load and does the same. Score is max time between the pair.

Push Press (50×5 60×5 70×5 80×3 90×1 95×1 new max x 1)

Metcon (Time)

21-15-9

Handstand Push-ups (plate standard)

Box Jump Overs 24/20

Rest 3 minutes

Assistance Work

Single Arm OH KB Carry (length of rig =1 rep)

6x per arm

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