CrossFit Barwon – Elite Chinese weightlifting

Weightlifting

Clean and Jerk (1 RM)

Haven’t done a 1RM C&J for awhile.

You’ll have plenty of time so rest as required

Accessory Work

Push Press (4×6)

@75% -/+5%

Warm-up

Warm-up (No Measure)

3 Rounds – starting with empty barbell

3 strict press – 3 push press – 3 push jerk – 3 split jerk

20 Prone PVC Pass overs

Add 5/2.5 kg

2 strict press – 2 push press – 2 push jerk – 2 split jerk

20 Split squats – 10 p/s

Add 10/5kg

1 strict press – 1 push press – 1 push jerk – 1 split jerk

20 KB High Pulls 16/12 kg

Then light weight power cleans drills before attacking your heaviest for the day

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