CrossFit Barwon – Elite Chinese weightlifting
Weightlifting
Split Jerk (Heavy double x2)
Split Jerk (3×3)
@ 15-20% less than heavy double
Overhead Squat (2×3)
Find the sweet spot…work great technique
Finisher
Metcon (AMRAP – Reps)
It’s a democracy….ab work of your choice in the form of a tabata or double if there’s time
1x static
1x dynamic
Warm-up
Jerk Drills
Put focus into the Split stance – don’t walk the tightrope
In between each drill
5 tall to split – footwork only
5 OHS with PVC pipe