CrossFit Barwon – Elite Chinese weightlifting

Weightlifting

Split Jerk (1+1+1 x 5)

65% x 1 + 1 + 1 x 5

Push Press, Push Jerk, split Jerk (@65% of split jerk)

5 Sets

Super set with 5×10 weighted step ups

Power Clean (3 x 5)

70% x 3 x 5

Power Clean %

Superset with 5 x 30″ weight vest planks

Warm-up

Oly warm up (No Measure)

2 mins cardio – skipping/ rowing/ jogging/ assault

10 Wrist circles – hands together

10 Arm circles with scapula

10 Arm over and back

10 Arm rotations

10 Tricep stretch with side-bend

10 Torso rotations

10 Over and under

10 Hip circles

10 iron cross on floor

10 Scorpion

10 Walking lunge with twist

10 Spider-man lunge

10 Walking RDL with leg swing

10 Kossack squat

30″ Ankle stretch per side

Accessory Work

Warm-up (No Measure)

10 mins

Jerk Drills

Power Clean drills
with and without Barbell

%d bloggers like this: