“””New York Minute “”- crossfit.com workout from 1-29-23″
with a partner complete as many reps as possible in 1 minute,
switching every minute, until you complete:
*18 MIN CAP
150 Wall Balls 20/14
30 Muscle-ups
30 Clean and Jerks 155/105
Intermediate Option:
120 Wall Balls 14/10
40 Pull Ups
30 Ring Dips
30 Clean and Jerks 115/75
Beginner Option
100 Wall Balls 10/6
40 Ring Rows
30 Jumping Ring Dips
30 Clean and Jerks 75/45
Purpose and Desired stimulus:
– Crossfit.com is a good place to pay attention to
this time of year as they tend to use movements that
will be in the open
– 1:1 intervals
– open move practice
MFit
Warm up: 2 round
1 min bike
10 Hollow lat pushdown
10 Shoulder taps
10 Banded SA OHP
10 Banded bent over rows
4 rounds:
A1. 1/2 Kneeling SA OHP x8-12e
rest 0:30 seconds
A2. Renegade rows x8-12e
rest 1:00
*increase in weight from last week
4 rounds:
B1: Strict pullups x6-10
rest 1:00
Conditioning: 4 RFT
10/8 Cal bike
12 alt DB Clean and jerk
10 burpee
rest 1:30
Mobility:
1/2 Kneeling Wall T spine rotators x10e