CrossFit Barwon – Elite Chinese weightlifting
Weightlifting
Clean and Jerk (1 RM)
Going for a 1RM today.
Use your drills and don’t overthink it.
Trust your split!
Clean and Jerk (3×2)
This is accessory work, all about position, practising good form – think 80%-/+ 5%
Accessory Work
Push Press (3×5)
Working set 75%+
Finisher
Metcon (Time)
3 Rounds
50 Banded Glute Bridge
25 Banded Abductions
Embrace the burn!
Warm-up
Warm-up (No Measure)
3 Rounds
20″ hang
3 Vertical Jumps
6 Press in split stance
9 Tall to split
Maintain same finish position – use chalk if you need to