CrossFit Barwon – CrossFit
Conditioning
Metcon (Time)
5 rounds for time
10 Front squats 50/35 kg
10 Toes to bar
10 Dumbbell Hang clean and jerk 22.5/15 kg
Accessory Work
Postural work traps (AMRAP – Reps)
4 rounds
5 / side Quadruped Backburners
3-15 Hinge rows
Pullup EMOM x 5 (AMRAP – Reps)
EMOM x 5
Kipping pullups
Or
Strict pullups [rx+]
Alternating each time
Warm-up
Warm-up (No Measure)
EDWU
Postural work with TTB tech between
– grounded ttb
– kip swing
– 1/2 rom
– k2e with kick
Then 3 rounds
5 Goblet squats [ go heavy here so it will make very little bar warmup ]
4 toes to bar or equilivent
3 db hang clean ans jerk per side