CrossFit Barwon – Elite Chinese weightlifting
Weightlifting
Clean (1xHS)
Going for a heavy single today guys!
Watch the technique
A good start equals a good lift
Power Clean (5×3)
Accessory work here
Go heavy enough that technique stays on point
Start to lose it, drop the weight
Finisher
Metcon (Weight)
3 Rounds
10 Bent over rows 45/30
30 Dead ball calf raises
50 Frog pumps banded
Warm-up
Lightweight – 10 reps each
Clean setup
20 Band pullapart
Clean pull
15 Reverse flys
Hang muscle clean
15 Band pullapart
Hang Power clean
10 reverse flys
Clean
Then barbell
3 reps in each position
Muscle clean
High hang power
Hang power
Full clean