CrossFit Barwon – CrossFit
Speed
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
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
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: 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