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

%d bloggers like this: