CrossFit Barwon – CrossFit


Faith has to do with things that are not seen, and hope with things that are not in hand.

Power Day.

Its pretty rare i put in complexs into wods because they are hard to redo, but i like this one because it has a cool flow. building on the Hang cleans we did last week then adding in an oppertunity to dial in the front squat to reinforce great recieving positions. Then who can be sad with an old classic wod that brings ins few burpees to the mix.

Hang Clean (15 Min to find Heaviest daily complex of:
Hang Clean
Front Squat)

Metcon (Time)

3 Rounds for time:

15 Burpees

12 Deadlifts

9 Hangpower cleans

6 Push jerks

using 2 22.5 / 15 kg dumbbels

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
technique review pre power work

group synchro round with light DBs per wod

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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