CrossFit Barwon – CrossFit


There is nothing either good or bad, but thinking makes it so.

Power Day,

Going a littel simpler and possible a bit more of a crowd pleasere with the hang clean. THe hang put you into a really good position on the kenitic chain so that’s a huge advantage for newer lifters. anything about 90%+ of your front squats is a good target if you needa goal in mind.

We dont run a lot, but when we do i much prefer to run fast, so do that.

Hang Clean (3 sets of 2 reps, then 3 sets of 1 rep, building )

Metcon (Time)

4 rounds for time

20 Anchored Sit ups

400 m run

rest 90″

Olympic LIfting Warmup 2023 (No Measure)

150 skips
15 per side touch down squats
15 per side Banded Deep lunge IR
15 per side KB kneeling hip shift
15 per side Ankle baned joint mob’
15 Pre side Touch down squats
Then all with 2″ pauses and .5-2.5 kg weights
15 Prone T raise
15 Prone ER raise
15 Prone Box raise
10 Tempo Back burners

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