Workout of the Day

CrossFit Barwon - CrossFitConditioningMetcon (3 Rounds for reps)3 x 7 minute amraps 9 Deadlifts 100/70 kg 9 Shuttle runs rest 3 min 6 Squat Clean 70/ 47.5 kg 6 shuttle runs rest 3 min 3 Power clean and jerk 50/35 kg 3 shuttle runsWeaknessesMetcon (No Measure)Running...

CrossFit Barwon - CrossFitGymnastics1]: Toes-To-Bar (max reps,r2, the 40% x 5 r 30)OR2]: Bar Muscle-ups (max reps,r2, the 40% x 5 r 30)Metcon (No Measure)EMOM x 8 1) 20 Ab wheel rolls outs 2) 15 ring rowsConditioningMetcon (AMRAP - Reps)12 Minute EMOM 1) 20...

CrossFit Barwon - CrossFitStrength1]: Hang Power Snatch (EMOM x 10, 1 snatch high pull, 1 high hang PS)2]: Paused Back Squat (5 x 4 across at 80%+-)WeaknessesMetcon (No Measure)Flexibility: spend time in the bottom of a passive squat, set yourself up where you can...

CrossFit Barwon - CrossFitConditioningMetcon (3 Rounds for reps)3 x 4 minute AMRAP 5 Burpee pullups 3 Power cleans 70/47.5 kg rest 4 minutesWeaknessesMetcon (No Measure)Hip extension: 3 sets of 30 UB hip extensions on the GHDs Lets all do that Then some box...

CrossFit Barwon - Elite Chinese weightliftingWeightliftingClean (1RM)Full clean tonight guys, so get under it!Practice Warm-up (No Measure)Drills using only ourselves and KB’s Double KB Clean deadlift Double KB Clean pull Double KB Muscle Clean Double KB Power Clean...

CrossFit Barwon - CrossFitConditioningMetcon (Time)5 Rounds for time 20 Overhead rear lunge 40/30kg 20 Double unders 20 Wall ball shots 9/6kg to 10/9' 20 double undersWeaknessesMetcon (No Measure)Midline: 4 sets Banded Cross chop 8 each side 15 ghd sit ups Double...