CrossFit Barwon – CrossFit
Conditioning
Metcon (Time)
9-7-5
Power Snatch 75/50
18-14-10
Ring Dip
Warm-up
Warm-up (No Measure)
3 rounds
45″ row
15 : rest
45″ Table hold
15″ rest
ring dip shapes and scaling
into: 3 sets
10 Worlds best stretch lunge
6 cat cows
10 box jumps
3 TGU per side
Snatch Technique work
7-8 min working up to power snatch weight for the day
3 rounds
1 power snatch – pause in catch position
3 ring dips – pause in bottom position
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