CrossFit Barwon – Elite Chinese weightlifting

Your choice
What do you want to work on?
Snatch…
Clean….
Clean & Jerk….
Jerk….

Weightlifting

Snatch (12×2)

EMOM x 12

2 snatches per minute building

Clean (12×2)

EMOM x 12

2 cleans per minute building

Clean and Jerk (12×2)

EMOM x 12

2 clean & Jerk per minute building

Split Jerk (12×2)

EMOM x 12

2 Split Jerks per minute building

Finisher

Metcon (AMRAP – Reps)

Tabata Back Squats

30/42.5kg
Can not put the bar down!

Warm-up

Warm-up (No Measure)

Tabata

Step ups 20/24″

Weighted frog pumps 12/16kg

Then clean/snatch/Jerk Drills

Setup

Pull

Muscle

Power

Full

Dip

Split

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