CrossFit Barwon – CrossFit


I have never let my schooling interfere with my education.

Power Day,

Oly lifting! on a Saturday!!! Yeah buddy. Have a bit of fun with this, you can use a squats or not, either way is great. Then a crazy wod that forces you to sprint. Obey the rules of the workout for maximum effect. don’tfold when it gets hard…

Hang Snatch (EMOM x 4
3 Hang Snatch
EMOM x 4
2 Hang Snatch
EMOM x 4
1 Hang Snatch)

Metcon (Time)

For time in pairs:

300/200 Cal for time on bikes.


Only cal at above 70/62 RPM count

If you drop below this then you much jumpo off, do 10 Synchro DB snatch then your partner jumps on.

Do not count Cal that are below the RPM you have chosen.

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

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