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