CrossFit Barwon – CrossFit
Competition
2016 Regionals IE3+4 (2 Rounds for time)
For time [6 minute cap]
104 Wall ball shots 20/14 lb ball, 10 ft
52 Pullups
@7:00
4 rounds [10 minute cap]
28 Pistol squats
15 Power cleans 52.5/36 kg
Weaknesses
Metcon (No Measure)
Hip flexion:
2 rounds
20 Straight leg raises/side
2 minute standing pike
Hip Extension:
20 Hamstring curl/side
1 minute couch/side
Scaling notes
Scale reps in event 3,
78/39 or 52/26
Scale movement in event 4,
Box step downs for pistols and weights for power cleans – should be a weight you can do the first and second rounds unbroken
Warm-up
Flow – Monkey (No Measure)
EDWU
5 minute amrap
squat > 180 Monkey > throasic bridge > squat > stand
Warm-up (No Measure)
2 rounds
5 med ball FS
5 Scap shruggs
5 box step ups
5 bar bell muscle cleans
then 2 rounds
3 wall ball shots
3 pullups
4 Box step downs
4 power cleans at approx 75%