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!