CrossFit Barwon – CrossFit

Conditioning

Metcon (Time)

30-20-10

Wall ball shot 2 for 1 20#/14#

KB snatch 24/16 kg (half on RHS/half on LHS)

HSPU

Accessory Work

Bench Press

EMOM x 15

1) 15 toes to bar

2) 7 bench press

3) 15 weighted situps 20/15 kg

4) rest

Warm-up

Shoulders (No Measure)

EDWU

2 rounds

10 Kettlebell swings

5 Arm bars per side

5 Tall kneeling Halo per side

5 Half kneeling Kettlebell bottoms up press per side

5 Windmill per side

5 Kettlebell snatch per side
Review of the kb snatch

– single arm swing

– single arm swing pull

– Single arm swing pull punch = KB snatch

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