CrossFit Barwon – CrossFit
Strength
1]: Power Clean (EMOM x 10, 2 Low hang power clean)
Can build, wave, across… free for all
2]: Front Squat (7 sets of 4 with 90″ rest[STRICT] across, AFAP)
Weaknesses
Metcon (No Measure)
Shoulder Mobility:
Roll lats, 30″/Side
15 Reach up and over/side
5 supine grip bar hang lowers
3 sets
Hip mobility:
5 EW Weighted side to side squats
1′ Frog
5 rounds
Warm-up
EDWU+: Warm-up (No Measure)
40 rear kb GM
30 single arm kb hang clean
20 single arm kb front squat
10 single arm kb press to OHS with strong lock
clean posture and balance!!![can never be good enough]