CrossFit Barwon – Elite Chinese weightlifting

Strength

Clean and Jerk (1 + 2 x 3)

Clean & Jerk

1 Clean + 2 Split Jerks

Build up to a heavy double then do 3 sets at that weight

Warm-up

EDWU 6.1

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
Drill

Split Stance

Confidence under the bar

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