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
Strict press 15-25kg
Just for fun
This should be fast so choose your weight wisely
Time cap 10 mins
Warm-up (No Measure)
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 squats with squeeze
Split squat with press
Tall to split – no tightrope