CrossFit Barwon – CrossFit
Intention
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: 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