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