CrossFit Barwon – CrossFit


While injustice is the worst of sins, despair is the most dangerous; because when you are in despair you care neither about yourself nor about others.

Power Day

Have a go at this bad boy… we’re going to hit, from a rack and totally fresh the biggest lift you can overhead. will require a lot of bravery and confidence as well as technical skill and prowess. Then is that much overhead work was not enough, you may now to then need to check your ego and go for more overhead work in a fun little partner wod… why did i put running and rope climbs in with overhead squats… because i’m evil/ because you need to be challenged in very hard shaps to make normally hard shapes easier.


Split Jerk (HS)

Metcon (Time)

In Pairs:

Complete 175 Overhead squats

Every 2 min Both team mates do one shuttle run and 1 rope climb each, (1 rope only)

50/35 kg

Shoulder warmup (No Measure)

2 rounds of 10 reps of each:

Arm Bar
Bottoms up press

Finish after 2 rounds with 1 TGU per side
technical work on the jerk

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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