CrossFit Barwon – CrossFit
Conditioning
Metcon (3 Rounds for reps)
3 x 7 minute amraps
9 Deadlifts 100/70 kg
9 Shuttle runs
rest 3 min
6 Squat Clean 70/ 47.5 kg
6 shuttle runs
rest 3 min
3 Power clean and jerk 50/35 kg
3 shuttle runs
Weaknesses
Metcon (No Measure)
Running speed:
5 sets of 3 cone drills
Hinging Power:
5 sets of 30 Hip ext UB
Warm-up
Warm-up (No Measure)
3 Rounds
15 PVC pipe GM
15 KB High pull
15 KB GM
100 mt jog
Then as a team
Barbell building
2 Clean & Jerk
2 shuttle runs
2 Squat Cleans
2 Shuttle runs
2 Deadlifts
2 Shuttle runs