CrossFit Barwon – CrossFit
Speed
Thruster (EMOM x 10 – 2 Clusters – ideally TAG)
Conditioning
Metcon (Time)
3 rounds for time
30 Dumbbell Hang clean and jerk
30 Toes to bar
Warm-up
Warm-up (No Measure)
Tabata
KB swings alternating with KB goblet thruster
Cluster Technique work
– Press
– Push press
– Thruster
– Hang Clean thruster
– Cluster
Spend 5 min building to a start weight
Post EMOM
TTB work
– set up shape
– jump to hollow
– 1/2 TTB
– 3/4 TTB
– TTB
2 rounds of 5 of each
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