CrossFit Barwon – CrossFit


The price good men pay for indifference to public affairs is to be ruled by evil men.

Power Day

or Oly lifting day if you’ve been paying attention… i’m liking the complex goals as its hard to find previous results so you can not worry and just do your best for the day. WOD weight is no Rxd but UB is the goal, bun to my head id say 60/40 or something like that, but i’m not going to care honestly.

Hang Clean (1 Clean into 1 Hang clean, E2MOM x 10 rounds)

alternate with dips

Weighted P’bar dip (4 reps, E2MOM)

Parallel Bar dips

Metcon (Time)

4 rounds for time:

15 Push press

50 Double Unders Unbroken

Rx+ Vest

Squat warmup 2021 (No Measure)

30 Dead bugs

30 Hip swivel – no hands

30 Bird dogs

30 m Banded Side step ( 15 each way )

30 rear lunges off step

30 m Banded Side step ( 15 each way)

30 Wall sit march steps

30 Clam raises (15 each way)

30 Sissy squats – Keep high

30 Clam Raises (15 each way)

10 Jump squats AHAP

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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