CrossFit Barwon – Elite Chinese weightlifting
Warm-up (No Measure)
Oly Commie warmup (side note communism sucks – warmup is good though)
Then 3 sets
Supine pvc shoulder flexion x 10
Cat cows x 5
Then, 3 sets
Supine straight arm pull downs x 10
Ring rows with a pause x 5
Then power clean tech
Weightlifting
Power Clean (10 minutes to find a 1 rm Power + zombie Squat)
Accessory Work
Metcon (Weight)
3 sets,
20 Weighted hip extension
40 steps death march
60″ reverse plank( don’t be soft – go HEAVY )