CrossFit Barwon – Elite Chinese weightlifting


Clean (1RM)

We are doing this a little differently tonight, EMOM style

Start light and every minute add weight

Fail 3 times and you’re done

Clean Deadlift (5×3 across*)

You should have data

If not, go as heavy as you can for 3 TNG, with good form, no straps, 90″ rest

*Superset with prone rows


Warm-up (No Measure)

3 Rounds

10 KB rows

10 Double KB FS

20 Calf raises

20 Band Pullaparts

Then grab a Barbell

10 Clean deadlifts

10 Clean extension

10 Hang Muscle Cleans

Get your weights out ready to go!

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