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?