CrossFit Barwon – CrossFit
Competition
2017 Team series E3 (Time)
For time:
50 synchronized wall-ball shots
30 cleans, 61/43 kg.
50 synchronized wall-ball shots
20 cleans, 84/61 kg.
50 synchronized wall-ball shots
10 cleans, 102.5/70 kg.
Men throw a 20-lb. ball to 10-ft. target
Women throw a 14-lb. ball to 9-ft. target
Time cap: 12 minutes
Weaknesses
Warm-up (No Measure)
Roll out entire posterior chain, from traps to heals
7 minutes
3 min in passive squat
Warm-up
EDWU: Warm-up (No Measure)
3 rounds
1 minute walking lunge
1 minute med ball GTOH
1 minute pass overs with pvc
spend 6 minutes reviewing the clean
then 5-4-3-2-1
synchro wallball shot with partner
power clean each , build as you go, get to the second weights you plan on using