CrossFit Barwon – Elite Chinese weightlifting


Behind The Neck Jerk (1×2)

You can split or push jerk, it’s up to you

Accessory Work

Behind the nek push press (5×5)

snatch grip
Get stronger and more confident here and your jerk will thank you for it


Warm-up (No Measure)

Adductor work for that split

2 mins split on wall

1 min adductor raise and lower

90″ standing split with squeeze


Warm-up (No Measure)


2 Rounds

10 Kneeling KB press

20 banded pull aparts

40 mt Double KB OH walk

10 Split lunges

20 Calf raises

All the drillz

Let’s get comfortable behind the neck

Then let’s work position

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