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
Power Snatch 52.5 / 35 kg
Gymnastics:
Chest to bar pullups
Static Dips
Core:
GHDSU -> Reverse Crunch -> Abmat situp
Evil Wheels -> 1/2 ROM -> 10 Hollow rocks
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