CrossFit Barwon – Elite Chinese weightlifting


Split Jerk (1×2)

1RM’s are fine but how confident are you overhead when you have to reset and go again?

This is what we are practising!

Push Press (5×5)


Find the doable but challenging weight for you. Build up to a challenging 5 then repeat 4x

Rest 90-120 secs between sets


Metcon (Time)


Strict press 15-25kg

KBSDHP 12-20kg
Just for fun

This should be fast so choose your weight wisely

Time cap 10 mins


Warm-up (No Measure)

Jerk drillz

Set up – create that shelf, tight midline

Strict press – focus on return position

Push press – use dem quads!

Push jerk – get under the bar

Split stance

Split squats with squeeze

Split squat with press

Tall to split – no tightrope

Split jerk

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