CrossFit Barwon – CrossFit
Strength
EMOM x 10
– 5 Power cleans
– 5 Push Jerks
1 min rest, straight into:
EMOM x 10
– 5 Handstand Pushups strict
– 10 Pistol squats
Power Clean
Push Jerk
Handstand Push-ups Strict
Max unbroken strict handstand push-up
Warm-up
Warm-up (No Measure)
do 3 rounds each
bike while partner does
10 scap shruggs
10 side lying windmills
10 down dog to hindu pushups
into Barbell cycling tech
– Hang muscle clean
– Low hang muscle clean
– Muscle clean
– power clean
– jerk dip
– push press
– push jerk
have a look at scaling HSPU with
– Holds or decreased ROM
have a look at scaling Pistols with
– Banded or box
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