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 (Weight)
4 rounds in pairs
Partner sled push driveway
Synchro kb swings x 25
This means your partner is literally on the sled
Warm-up
Warm-up (No Measure)
400m jog as a team
30 walking lunges
go get both squat racks
30 walking lunges
adjust the height of your racks
30 walking lunges
put a bar in your rack
30 walking lunges
get some weights out and/or load up your bar to the start weight