CrossFit Barwon – CrossFit
Conditioning
Metcon (2 Rounds for reps)
10 min amrap
15 cal ski
10 pullups
EMOM x 2 power cleans at 80/55 kg
rest 5 min
10 min amrap
15 cal row
10 dips
EMOM x 1 power snatch at 80/55 kg
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
totally hectic wod with heaps going on
– snatch technique work
– hang power snatch
– low hang power snatch
– power snatch
scaling for pullups and dips
5 rounds building
1 power clean
1 snatch
3 pullups
3 dips
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