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%
Working off your OVERHEAD squat
Overhead Squat
Snatch Balance
Accessory Work
Metcon (Weight)
3 rounds for fun
1 minute double kb front rack wall sit
5 double kg thrusters
5 double kb overhead squats
1 minute plank
Warm-up
Warm-up (No Measure)
EDWU
15 walking lunges
15 pass overs
get your racks out
15 walking lunges
15 pass overs
adjust your racks
15 walking lunges
15 pass overs
get your bar out
15 walking lunges
15 pass overs
get some weights out