CrossFit Barwon – CrossFit

Weakness Wednesday

Weakness Wednesday (AMRAP – Reps)

30 Minute AMRAP

Cal on bike or rower*

*3 x 10 Minute EMOM

1st Barbell Movement x 3-6

2nd Gymnastics Movement x 3-6

3rd Core Movement x 3-6

Choose from selection in comments.
Barbell:

Power Clean 61/ 43 kg

Deadlift 102 / 70 kg

Gymnastics:

Bar Muscle up

Ring Muscle up

Core:

GHDSU -> Reverse Crunch -> Abmat situp

TTB -> V-up -> Tuck up

Warm-up

Warm-up (No Measure)

5 Minute Skipping if one person breaks we all do… 1 deck squats into burpee

Movement breakdown/scaling

7 Minute EMOM: 5 reps*

1) Movement 1

2) Movement 2

3) Movement 3

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