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 – Rounds and Reps)

15 Minute AMRAP

20 Overhead walking lunges

20 Kb snatch

use any arm at any time

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

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