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