CrossFit Barwon – Elite Chinese weightlifting


Clean (1RM)

Full clean tonight guys, so get under it!


Warm-up (No Measure)

Drills using only ourselves and KB’s

Double KB Clean deadlift

Double KB Clean pull

Double KB Muscle Clean

Double KB Power Clean

Then progress to Barbell for warm up sets


Warm-up (No Measure)

2 Rounds

30 p/s Hamstring floss

30 Banded Instagram Squats

30 KB GM

20mt Single arm sled pull R/L

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