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