by crossfitbarwon | Feb 27, 2020 | Workout of the Day
CrossFit Barwon – CrossFitSpeedA: Metcon (AMRAP – Reps)3 x 60″ amraps 3 minutes rest 10 m Med ball carry Med ball to boxB: Rack pull (1 RM)C: Metcon (Weight)3 x 60″ amraps 3 minutes rest hand over hand sled pullWarm-upWarm-up (No Measure)EDWU 2...
by crossfitbarwon | Feb 26, 2020 | Workout of the Day
CrossFit Barwon – CrossFitConditioningMetcon (3 Rounds for time)3 x 500 m Rowing time trials Input each one, goal is to get overall lowest time, not one single fastest time.GymnasticsWeighted Pull-ups (2 rm)after 2 rm, 5 x 2 at 50%Warm-upWarm-up (No...
by crossfitbarwon | Feb 26, 2020 | Workout of the Day
CrossFit Barwon – Elite Chinese weightliftingWeightliftingClean and Jerk (2 clean and 2 jerk max)Clean and Jerk (2 Rep max)Accessory WorkMetcon (Weight)5-4-3-2-1 KB Cluster, ascending. 3 rounds not for time.Warm-upWarm-up (No Measure)40 shoulder circles each way...
by crossfitbarwon | Feb 25, 2020 | Workout of the Day
CrossFit Barwon – CrossFitConditioningKinda Chelsea (AMRAP – Rounds)E2OM x 15 1 round of Cindy [ 5 pull ups 10 push ups 15 air squats ] 200 m run Rx+ Weight VestWarm-up (No Measure)EDWU 10 minutes: 15 hollow rocks 15 superman rocks 10 scap pullups 10 scap...
by crossfitbarwon | Feb 24, 2020 | Workout of the Day
CrossFit Barwon – CrossFitStrengthBack SquatE3OM x 4 6 back squats + 10 DipsAccessory WorkMetcon (Weight)4 sets 60″ weighted wall sit 20 dual kb swings 60″ wall sit rest 60″Warm-upSquat warmup (No Measure)3 rounds [ 10 dead bugs 10 hip swivel...
by crossfitbarwon | Feb 19, 2020 | Workout of the Day
CrossFit Barwon – Elite Chinese weightliftingWeightliftingProgression levels, cannot progress to the next exercise until you “pass” the previous standard. All must be at 110% of your snatch 1. 5 rep paused back squat 2. 3 rep overhead squat 3. 2...
