CrossFit Barwon – CrossFit


Macho Man (AMRAP – Rounds and Reps)

Every minute untill failure

3 Power cleans 84kg

3 Front squats 84kg

3 Jerks 84kg

*If you complete 10 rounds, add one rep to each movement

for each additional minute.

For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks.

Minute 12 would be 5 of each, and minute 13 would be 6 of each.

Accessory Work

Metcon (No Measure)

3-4 rounds

30″ side plank per side

30 russian twists

30 floor hypers


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
efficency technique work

all stored withint dudleys head 🙂

That goal of today is to finish the 10 min, we will repeat this for three weeks or so, start light this week then build oevr the next few.

Stay connected

Social Links (No Measure)

– Group Chat on Discord:

– 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

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