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 )

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