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

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