CrossFit Barwon – CrossFit

Strength

prep

Metcon (No Measure)

EMOM x 8

1) 10 back burners

2) 10 banded weighted glute bridge

Strength

E70″OM x 10

alternating

Hang Power Snatch (2 RM)

Romanian Deadlift (Snatch grip 4 reps)

Deadlift starting at the hips and going down but not touching the ground

Finisher

Metcon (Time)

For time

2 Min Wall sit with DB on shoulder

50 Alternating Db Snatch

2 Min Wall sit with DB on lap

Warm-up

Warm-up (No Measure)

3 rounds

15 KB swigns

15 pass overs

15 lat pull downs

Strength prep work

then Power snatch shapes

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