CrossFit Barwon – CrossFit

Strength

A: Behind The Neck Jerk (EMOM x 10, Power jerk, 4 reps)

IF you cannot BTN jerk, then you’re BTN press or push pressing. if bring the bar back down onto your back if difficult, go lighter.

B: Bench Press (5 RM ***OR*** 4 x 5 at 80%)

Depending on how acurite your RM is

C: Metcon (3 Rounds for reps)

Interference sets – EVERYONE IN THE GYM IS BAD AT THIS

Starting every 3 min for 3 sets

8 Weighted dips

8 Deficit push-ups

Max kipping ring dips

Comment weighted used

Warm-up

EDWU: Warm-up (No Measure)

Chinese Oly warmup

Make shapes in a team,

GO – no time to waste.

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