CrossFit Barwon – CrossFit
Conditioning
2019 CrossFit Games Sprint Triplet (Time)
5 Rounds for time
1 Peg Board Climb
100 Double Unders
10 Hang Snatches with DB
10 Hang Clean and Jerks with DB
20 Minute Cap
Warm-up
Warm-up (No Measure)
400m jog
into 3 rounds
10 alternating single arm ring rows
10m straight jumps
20 death march steps
Technical work on the DB
– hang snatch
– hang clean
– jerk
How to peg board
– pullup
– Alternating single arm holds
– Transitions
– Rinse and repeat
3 rounds
2 peg board pullups
20 double unders
2 db snatch
2 db clean an jerk
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