CrossFit Barwon – CrossFit
Strength
OLY: Power Clean (EMOM x 10, 3 CL pull, 1 PC pause in catch)
LIMIT: Front Squat (3 x 5 at 95% of 5RM)
ENDUR: Metcon (Time)
3 rounds for time
200 m run
10 Meter broad jumps
4 Front squats at 70%
Rx+ no rack
Warm-up
Squat warmup (No Measure)
10/side leg swings
10 leg flares
20 hip swivel
20 split squats
20m monster walk
20m backwards monster walk
10/side banded side step
10 banded plate squats, 5 without band
then 3 rounds
3 x 5 Reps goblet squat, bare foot with perfect form
dymanic hip flexion and extension
2 RM distance boardjump, no pause
50mt run in between movements
Then a quick clean recap