CrossFit Barwon – Elite Chinese 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%+


Metcon (Time)

3 Rounds

50 Banded Glute Bridge

25 Banded Abductions
Embrace the burn!


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