CrossFit Barwon – CrossFit

Strength

Metcon (Time)

In Pairs, sharing the load

0:00 – 12 Cleans 60 / 40 kg

1:00 – 12 Jerks

2:00 – rest

3:00 – 10 Cleans 70 / 47.4 kg

4:00 – 10 Jerks

5:00 – rest

6:00 – 8 Cleans 80 / 55 kg

7:00 – 8 Jerks

8:00 – rest

9:00 – 6 Cleans 90 / 62.5 kg

10:00 – 6 Jerks

11:00 – rest

12:00 – 4 Cleans 100 / 70 kg

13:00 – 4 Jerks

14:00 – rest

15:00 – 2 Cleans 110 / 77.5 kg

16:00 – 2 Jerks

17:00 rest

18:00 – 100 Power clean and STOH at 40/30 kg
Rx+ replace the jerks with snatches

Warm-up

Warm-up (No Measure)

Medball Madness

CLEAN & JERK DRILLS – 5 of each

Press

Push Press

Push Jerk

Split

Hang with hip extension

Hang Muscle Clean

Front Squat

Hang Power Clean

Clean

Partner up

3 Rounds

3 Cleans

3 Jerks – any style

Building weight to starting weight

Get out required weights and be ready to start!

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