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.