CrossFit Barwon – CrossFit
Intention
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:
Deadlift
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: 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