CrossFit Barwon – CrossFit
Conditioning
GOOD (Time)
For time
30 Overhead squats 40/30 kg
400 m Run*
30 Power snatch 40/30 kg
400 m Run*
30 Snatch 40/30 kg
400 m Run*
* if you break up the set +200 m onto your run.
[Fun Fact, if you do singles on these its 6.4 km run.]
Thoughts on time cap Sarah? 20+?
Weaknesses
Warm-up (No Measure)
Strength endurance:
3 rounds
30 UB hip extensions
30 Band pull aparts
Flexibility:
3 rounds
30 KB GM
30 Band anterior resisted squats
Warm-up
Shoulders (No Measure)
EDWU
3 rounds
10 Kettlebell swings
5 Arm bars per side
5 Tall kneeling Halo per side
5 Windmill per side
5 Half kneeling Ketlebell bottoms up press per side
5 Kettlebell snatch per side
100mt run after each movement