CrossFit Barwon – CrossFit
Strength
E2OM
Set 1, 1×10@ 20%
Set 2, 1×10@ 30%
Set 3, 1×10@ 40%
Set 4-5-6, 3×10@ 50%
Set 7, 1×1 paused @ 60%
Set 8, 1×1 paused @ 70%
Set 9-10-11, 3×1 paused @ 80%
Choose either Front or back squat, alternate each time,
try to add 1KG every time you repeat this workout.
Back Squat
Paused Back Squat
Front Squat
Paused Front Squat
Conditioning
Metcon (AMRAP – Reps)
EMOM x 12
1) 22 /17 Cal Row
2) 22, kg swings 32/34kg
3) 22 Box jump overs 24/20″
4) 22 situps (Rx+ GHDSU)
Warm-up
Warm-up (No Measure)
EDWU
30 Walking lunges
Get one rack out
30 Walking lunges
Get the other rack out
30 Walking lunges
get your bar out
30 Walking lunges
put the first weight on your bar