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%

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