CrossFit Barwon – Elite Chinese weightlifting

Weightlifting

Split Jerk

Warm-up

Warm-up (No Measure)

Shoulder love and front rack positioning

2 Rounds

1 min thread the needle per side

30” partner stretch

1 min front rack stretch per side

20 band pullaparts

20 PVC freestyle

Practice

Warm-up (No Measure)

Drills, drills, drills

Footwork

Shelf

Dip

Speed

Accessory Work

Warm-up (No Measure)

Have a play with holding really heavy weight in the front rack position

Use a partner to spot you, stay in the rack!

%d bloggers like this: