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:

Thruster 42.5 / 30 kg [+50%]

Power Snatch 52.5 / 35 kg [+50%]

Gymnastics:

Pistols [+50%]

Static Dips [+50%]

Core:

GHDSU -> Reverse Crunch -> Abmat situp [+50%]

Evil Wheels -> 1/2 ROM -> 10 Hollow rocks [+50%]

Warm-up

Warm-up (No Measure)

5 minute of marching with load, anyone drops, all do 5 air squats – med balls works great for this

Movement breakdown/scaling

3 sets building in difficulty

Barbell movement x 5

Gymnastics movement x 5

Core movement x 5

Barbell movement x 5

Rest and reset

Stay connected

Social Links (No Measure)

– Group Chat on Discord: https://discord.gg/WcJVSwk3CN

– Join the closed Facebook Group “The Fitness Alley” let the coach know if you’re not in there.

– Follow us on Instagram @crossfitbarwon

– Dudley’s number 0421 711 867

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