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