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

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