CrossFit Barwon – CrossFit

Quality Work

June positional work – extension (AMRAP – Reps)

Start – EMOM x 5

15 Pike Compressions into v-sit hold to the 40″ mark

End – EMOM x 5

15 Shoulder extensions with extension hold the 40″ mark

Conditioning

Metcon (Weight)

6 Min EMOM

Min 1,3,5: 15 TTB

Min 2: 7 Power snatch

Min 4: 7 Overhead squats

Min 6: 7 Squat snatch

Rest 3 min

6 Min EMOM

Min 1,3,5: 7 Bar Muscle ups

Min 2: 7 Power snatch

Min 4: 7 Overhead squats

Min 6: 7 Squat snatch

T Boosted Pullups (AMRAP – Reps)

6 x 10 pullups rest 2 min

work with a friend and spot as required

Warm-up

Oly warm up (No Measure)

2 mins cardio – skipping/ rowing/ jogging/ assault

10 Wrist circles – hands together

10 Arm circles with scapula

10 Arm over and back

10 Arm rotations

10 Tricep stretch with side-bend

10 Torso rotations

10 Over and under

10 Hip circles

10 iron cross on floor

10 Scorpion

10 Walking lunge with twist

10 Spider-man lunge

10 Walking RDL with leg swing

10 Kossack squat

30″ Ankle stretch per side
Snatch technique

How to BMU scale

3 sets of

5 ttb

2 power snatch

2 ohs

2 snatch

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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