CrossFit Barwon – CrossFit

Gymnastics

1/12: Ring muscle up skill (comment ring skill, record hip speed reps)

3 sets of the following superset [ use pro/regressions as required ]

Ring

Strict ring muscle up x 5

False grip hold 30″

Feet supported false grip hold

Paused elevated row x 10

Ground row x 10

Incline row x 10

Hip speed [ 1 minute ]

GHD situp [ goal 30 ]

V snaps blocked [ goal 30 ]

Stretch

5 weighted pass overs in press grip

5 skin the cats

German hang 30″

Table 30″

Table rocks with hands touching x 10

Metcon

FIrst cut, CFG 2019 (Time)

4 rounds for time [ cap 20 ]

400 m run

3 legless rope climbs – no jump

7 snatches 83/57.5 kg

Warm-up

Warm-up (No Measure)

EDWU into 100 band pull apart into Ring work

50 skips

10 over head squats 40/25

50 skips

8 hang power snatches 50/32.5

50 skips

6 hang squat snatches 60/40

50 skips

4 power snatches 70/47.5

50 skips

2 snatches 80/55

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