Withdraw into yourself, as far as you can. Associate with those who will make a better man of you. Welcome those whom you yourself can improve. The process is mutual; for men learn while they teach.

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