CrossFit Barwon – CrossFit

Strength

EMOM x 20

Odd: 2 Power clean TAG

Even: 5 Seated box jumps AHAP

Power Clean (EMOM reps)

rest 3 minutes

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

1 Power clean at 95% of above

20 double unders

Warm-up

Oly warm up (No Measure)

2 mins cardio – skipping/ rowing/ jogging/ assault

10 Wrist circles – hands together

10 Arm circles with scapula

10 Arm over and back

10 Arm rotations

10 Tricep stretch with side-bend

10 Torso rotations

10 Over and under

10 Hip circles

10 iron cross on floor

10 Scorpion

10 Walking lunge with twist

10 Spider-man lunge

10 Walking RDL with leg swing

10 Kossack squat

30″ Ankle stretch per side
Then Working on the Power clean drills

– Clean deadlift

– Low Hang clean pull

– Low hang muscle clean

– Low hang power clean

– Cycle the above

– From the floor the balance focus.

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