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