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

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