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

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