CrossFit Barwon – CrossFit
Quality Work
April positional work – Pull (Weight)
EMOM x 5
5 ATG split squats per side
EMOM x 5
6 Pull ups ( Goal = +60/25% bwd )
Hero
Lambo (Time)
21 – 15 – 9 reps
Squat Snatch 50kg / 35kg
Kettle bell swings 32kg / 24kg
Toes to Bar
Buy out 100 Double Unders (after 21-15-9 sets)
https://australianherogames.com/hero-wod/hero-wod-lambo/
Warm-up
Warm-up (No Measure)
Snatch tech work,
into
3 rounds of 5
Power snatch
Overhead squats
Toes to bar or varation.
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