CrossFit Barwon – CrossFit
Intention
Whenever you find yourself on the side of the majority, it is time to reform (or pause and reflect).
Force Day
Deadlifts, might be a bit more volume then you are used to so really be dialed on the form as to not roast yourself for tomrrow. Go heavy if you can, if you can’t make the form as perfect as you can. The wod looks crazy fun IMO, scale back the DU to about 2 minutes worth, suffer the rest
Deadlift (2 sets of 4 @ 60%
2 sets of 4 @ 70%
2 sets of 4 @ 80%+)
Metcon (Time)
For Time:
21-15-9
Burpee over 40″/36″
100 Double Unders after each set
Deadlift go to warmup (No Measure)
EDWU
3x
10 side lifts
10 kB snatch
10 paused crunch
10 KB rear good mornings
15 Star jumps
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 for personal training and admin; 0421 711 867
– Zak for personal training and nutrition coaching; 0416 671 733