CrossFit Barwon – Elite Chinese weightlifting
Weightlifting
Clean (1×1)
Wave volume:
Warm up to 65% of 1RM
Then do the following:
70% x 3
75% x 2
80% x 2
85% x 1 x 3 (sets)
80% x 2
Super set with 10 weighted back extensions 20/10kg
Rest 90″ between singles at 85%
Accessory Work
Warm-up (No Measure)
Drills & warm up
1) Understanding the set up
– Knee positioning – centre of gravity
– Shoulder and butt rise together
*10 Bent over abductions – banded and slow
2) Balance and shoulder position Clean pull – no arms
* 15 calf raises – 3 positions
3) Fast Elbows
– Hang muscle clean
* 12 p/s Barbell elbow rotations
4) Power Clean
– 3″ Pause in the catch then squat
* 30 Band pull apart