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 )
Strength
Romanian Deadlift (5 x 8/8 single leg, -SS- 20/20+ single leg tuck)
Deadlift starting at the hips and going down but not touching the ground
Conditioning
Amanda (Time)
3 Rounds for time of 9-7-5 reps of:
Ring Muscle-ups
Snatch, 135#/95#
Warm-up
Warm-up (No Measure)
Ring MU up tech work
Alternating with snatch work
10 hollow rocks
5 pullup
5 dips
3 snatch
building for 3 sets
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