CrossFit Barwon – Elite Chinese weightlifting

Weightlifting

Split Jerk (3×3)

Work up to a heavy 3 then do 2 more sets

Punch the bar and head through!

Burpee penalty x5 for wrong footwork

Behind The Neck Jerk (3×3)

Again work up to a heavy 3 then do 2 more sets

Don’t add weight if your technique is breaking down

Accessory Work

Split Jerk (10×3)

Drop the weight by 20% +/-5%

Rest 60s between each set

Work split OR behind the neck jerk, whichever needs more technique work

Behind The Neck Jerk (10×3)

Drop the weight by 20% +/-5%

Rest 60s between each set

Work split OR behind the neck jerk, whichever needs more technique work

Practice

Jerk EMOM Warm up (No Measure)

EMOM x 10 with Barbell

10 reps each minute

1) Press

2) no bar tall to split

3) push press

4) static lunge – 10 per side

5) push jerk

6) no bar tall to split

7) tall jerk

8) static lunge – 10 per side

9) split jerk – with pause

10) no bar tall to split
Focus on your split stance

Is it wide enough?

Are you stable?

Could I push you over?

Are you squeezing?

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