CrossFit Barwon – Elite Chinese weightlifting

Accessory Work

Push Press (5×3)

Work anywhere between 70-85% depending on how your body feels

Go with what feels challenging but doable


Warm-up (No Measure)

Clean & Jerk recap

Make good shapes

Superset each movement with 5 plate squats


Clean and Jerk (2×2)

Find a heavy double and do 2 sets


Metcon (AMRAP – Reps)

Tabata Abs

Round 1

8 intervals

Heavy KB side bends

Round 2

8 intervals

Hollow holds
Because summer is coming and we want to look awesome and strong!

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