CrossFit Barwon – Elite Chinese 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


Metcon (Weight)

3 Rounds

10 Bent over rows 45/30

30 Dead ball calf raises

50 Frog pumps banded


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


Then barbell

3 reps in each position

Muscle clean

High hang power

Hang power

Full clean