CrossFit Barwon – CrossFit


Whenever you are about to find fault with someone, ask yourself the following question: What fault of mine most nearly resembles the one I am about to criticize?


Finaly version of our heavy day sequence we’re currently on. This one it in my opinion is the easiest one as nearly all of the gym population is not power cleaning 80%+ of thier back squat. if you are the small few then, good luck, if you are in the masses (if you don’t know then you are) then this shouldbe a happy day for you.

Power Clean (5 sets or 3 or 8
@85 and 60% )

set of each done every 3:30

Bench Press (5 sets of 3 or 8
@ 85 or 60%)

Accessory Work

3+ sets time permitting

10 Stall bar straight leg raise

20 skull crusher pushups on rings

Winning Warmup

get some…

4 rounds

25 box jumps

25 decline DB Bench press

25 decline situps

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 for personal training and admin; 0421 711 867
– Zak for personal training and nutrition coaching; 0416 671 733