CrossFit Barwon – CrossFit
Competition
2018 Games TE “The 30s” (Time)
For time:
30 synchro muscle-ups
30 back squats (per pair)
30 push presses (per pair)
30 box jump-overs
M 125 kg. squat, 84 kg. press, 42-in. box
F 93 kg. squat, 61 kg. press, 36-in. box
This workout is in pairs
CFG cap [16 Min}
Regular People weights
Squat 85/60 for the fellas, 60/40 for the ladies
[could even use dumbbells if you’re feeling adventures]
Weaknesses
Warm-up (No Measure)
Front rack/ Overhead positioning
5 sets of
5 Strapped on press to IR
5 Front Squat
5 Sots press
Hip/ ankle mobility
5 sets
1 Minute ball on knees squat stretch
10 Toes elevated squat
10 heals elevated squat
10 Goblet Squats
Warm-up
EDWU: Warm-up (No Measure)
Grab a bar,
5 sets
5 Bar bell GM
5 Gm to squat
5 Back Squat
Then
5 sets
6 muscle clean
3 press
3 push press
3 push jerk
Then: EMOM x 10
1) 3 Back squats each, building
e.g. [ 40/25-60/40-80/55-100/70-120/90 ]
2) 3 Press variation, building
e.g. [ 40/20-50/30-60/40-70/50-80/60 ]