CrossFit Barwon – CrossFit

Conditioning

21-15-9 Complex (Time)

For Time @ 70 / 47.5 kg

8 Deadlifts + 7 Cleans + 6 Snatches

8 Pull-Ups + 7 Chest-to-Bar Pull-Ups + 6 Bar Muscle-Ups

6 Deadlifts + 5 Cleans + 4 Snatches

6 Pull-Ups + 5 Chest-to-Bar Pull-Ups + 4 Bar Muscle-Ups

4 Deadlifts + 3 Cleans + 2 Snatches

4 Pull-Ups + 3 Chest-to-Bar Pull-Ups + 2 Bar Muscle-Ups

Weaknesses

Metcon (Time)

Pullups:

50 Strict pull ups for time*

Barbell:

100 Chest supported rows*

*every break do 10 V ups

Warm-up

EDWU: Warm-up (No Measure)

Oly warmup

30 BPA

Then snatch drills

30 BPA

Then Clean drills

30 BPA

Then 4- 5 rounds

3-2-1

DL – CL – SN

1 – 1 – 1

Pull up + c2b + BMU

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