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

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