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.