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 ]

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