CrossFit Barwon – Elite Chinese 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)


Remember the goal is solid technique on every rep


Metcon (No Measure)


Hollow holds
If time permits!


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%

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