CrossFit Barwon – Elite Weightlifting

Weightlifting

Front Squat (1 RM)

Front Squat (5 x 1 @ 80% of above)

Accessory Work

Metcon (No Measure)

Is as few sets as possible

70 spanish squats

70 Hip belt squats at 20-40% max FS

Warm-up

Squat warmup 2021 (No Measure)

30 Dead bugs

30 Hip swivel – no hands

30 Bird dogs

30 m Banded Side step ( 15 each way )

30 rear lunges off step

30 m Banded Side step ( 15 each way)

30 Wall sit march steps

30 Clam raises (15 each way)

30 Sissy squats – Keep high

30 Clam Raises (15 each way)

10 Jump squats AHAP

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