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