CrossFit Barwon – CrossFit
Strength
A: Hang Clean (2 Hang clean pulls + 1 hang clean)
Beginners-
Use the power position and a pause in the catch to reinforce good landing mechanics
Advanced-
Focus on the connection with the bar, receive the bar 3-6 inches from the peak of the pull.
B: Front Squat (10 sets of 4 on the 2 min, 4x2x tempo – across )
Accessory Work
Metcon (No Measure)
4 rounds t̶o̶ ̶d̶e̶s̶t̶r̶o̶y̶ ̶t̶h̶e̶ ̶l̶e̶g̶s̶ for quality
10 Natural knee extension
15 v ups or 30 flutter kicks
20 Spanish squats 20/15 kg
Warm-up
edwu: Warm-up (No Measure)
Cycle through 3 rounds of
5 deadlifts
5 heaving HH muscle cleans
5 Good mornings
5 front squats
5 Overhead squats or OH press