CrossFit Barwon – CrossFit

Strength

1]: Power Clean (EMOM x 10, 1 PC + 1 Low hang power clean)

First rep clean with a 2″ pause at knee

2]: Front Squat (5 sets of 7 with 90″ rest[STRICT] across, AFAP)

Weaknesses

Metcon (Weight)

Hip extension:

3 x 8 RDL

Knee extension:

3 x 15 Hip belt Squat

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]

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