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

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