CrossFit Barwon – CrossFit
Conditioning
King Kong (Time)
3 Rounds for Time of:
1 Deadlift, 455#
2 Muscle-Ups
3 Cleans, 250#
4 Handstand Push-Ups
Deadlifts 206/144 kg [ yes that’s Kilos ]
Cleans 113/80 kg
Gymnastics
Press Handstand Work (AMRAP – Reps)
3 sets of each skill
Basic 3-15 V-ups
Advanced 6-30 Pike compression
Mastery 6-30″ L-Sit On Floor
Basic 2-10 Pushups [Incline/Ground/Anatomical/HSWall/Planche]
Advanced 2-10 Box Pike Press balance
Mastery 1-5 Press HS
Basic – 30″ Reverse Cat
Advanced – 30″ Barbell seated flex press
Mastery – 30″ Bridge
Warm-up
Warm-up (No Measure)
EDWU into PHS work
Then, 8 Minutes try to build
10 KB snatch
10 Behind the back good morning
10 Paused goblet squat
then working with a friend or similar strength
7-8 sets of
1 of each rep building