CrossFit Barwon – CrossFit


For those with faith, no evidence is necessary; for those without it, no evidence will suffice.

Power Day

The classic Hang power clean, but i though we’d throw in a little core volume as well to mix it up. But i do love the ol hang power clean as its probable one of the “easier” oly lifts and usually makes for simple postural perfection. Get after it, only way to fail is to end up in a full squat. Then why not rehash a open wod…? you may find with the more exposure you’ll find this one a bit more fun then if you did it in the open.

Hang Power Clean (EMOM x 10
1) 2 hang power cleans
2) 5 Standing Evil Wheels)

CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: 35-lb. dumbbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here

Oly Warmup 2023.2 (No Measure)

2 min cardio
20″ butt kicks
40″ Jog
20″ High knees
40″ Jog
20″ Ground touches every 3rd
40″ Jog
20″ Air squat every 5 step
20″ Walk
20″ sideways step
20″ Walk
20″ othersideways step
20″ walk
20″ vertical jump every 5 step
20″ walk
30″ lunging

into with a bar only:
2 x “10 half back squat
10 behind the neck press”
2 x “10 back squats
10 BTN press
10 good mornings”

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

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