CrossFit Barwon – Elite Chinese weightlifting
Weightlifting
Clean (2 RM)
1 Power Clean into 1 Clean TNG
Finisher
Metcon (Weight)
EMOM x 10
1) 3 Cleans @ 75%
2) 15 Hip extensions
RX+ TNG Cleans and unbroken hip extensions
Warm-up
5 min Floor is lava with calf raises
Then….2 Rounds
20 KB SDHP – full hip extension
20 weighted step ups
40 Banded frog pumps
Practice
Barbell Drills
Focus is on
Setup
Elbow speed/muscle clean