CrossFit Barwon – Elite Chinese weightlifting
Weightlifting
We’re hitting some volume tonight. Perfect practice makes perfect 👌🏼
@60% – 2+1 x 5, Push +split jerk
Split Jerk for 5 sets
Hold the top of the split jerk for 3 seconds
Focus on good technique and end position
Push Jerk
Split Jerk
Accessory Work
Push Press (5×3)
@70%
Remember the goal is solid technique on every rep
Finisher
Metcon (No Measure)
Tabata
Hollow holds
If time permits!
Warm-up
Warm-up (No Measure)
Technique warm up
PVC Pipe & KB (light)
10 strict press
5 single arm KB swings per side
10 Push Press
5 1/2 kneeling KB Press per side
10 Push Jerk
5 KB snatch per side
10 Split Jerks
Then grab a barbell
3 Split jerks with pause
building to your 60%