CrossFit Barwon – Elite Chinese weightlifting

Accessory Work

Clean Pull (3×4)

Go heavy but watch for hyper-extension

Weightlifting

Power Clean (2RM)

Pause in the catch, make the right shapes!

Weaknesses

Bent Over Row (4×8)

You can never have too much strength

Pick a weight that enables good reps without relying on momentum

Finisher

Metcon (AMRAP – Reps)

Tabata Abs

8 Rounds alternating

Hollow Tucks

Hollow Holds
Feel the burn

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