CrossFit Barwon – CrossFit


It is better to illuminate than merely to shine.

Maius est illuminare quam lucere solum.

Power day

this may be a more positional day for those of you that are not that flash overhead, so either way you’ll get improvement. This position could… be larger then your snatch, ddepends on your shapes so go HAM.

Fun little triplet, just striahgt up crossfit classic sytle wod and we’re not attacking the abs much so correcting the ship so to say.

Hang Snatch (Hip snatch Heavy single)

Metcon (Time)

For time

40 DB snatch

40 Toes to bar

80 Double Unders

30 DB snatch

30 Toes to bar

80 Double Unders

20 DB snatch

20 Toes to bar

80 Double Unders

10 DB snatch

10 Toes to bar

80 Double Unders

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

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