CrossFit Barwon – Elite Chinese weightlifting
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
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!