CrossFit Barwon – CrossFit

Strength

Metcon (Weight)

EMOM x 12

1 Power Clean

1 Clean

Rest 3 min
@ 75% of Clean 1RM

Metcon (AMRAP – Reps)

EMOM x 12 – Alternating

1 Clean Pull, 1 Low Hang Clean

12 UB T2B
@ 75% of Clean 1 RM

Score is highest set of unbroken T2B

Clean (Data)

Use 75% of 1RM for EMOM

Warm-up

Squat warmup (No Measure)

EDWU

20 walking lunge

10/ side straight leg raise

20 hip swivel

20 Alternating supine bridge

10/ direction hip gate openers

20 m monster walk

20 m backwards monster walk

10 m/side banded side step

10 banded squats therapy, 5 without band

then 3 rounds

30″ wall sit

7 TNG Goblet squat Building
Then let’s look at the positions we are using today

– Clean Pull

– Low Hang

– Power Clean

– Clean

4 Rounds

1 Clean building

5 V-ups

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