CrossFit Barwon – Elite Chinese weightlifting

Weightlifting

Scarecrow Clean (4×2 Building)

Start at top of high pull then drop
We will start with Bar weight drills for position

Then 3 sets (1 rep) building to a weight that you can maintain good form and speed under the bar.

Then start your 4 x 2

Don’t expect crazy weights here

Accessory Work

Metcon (Weight)

10 EMOM

1 Low hang Clean into

1 Paused Front Squat

Add 2.5 / 1.25 kg each minute
Again this is about drilling good positions

Think fast elbows and maintain position in the bottom

Only add weight for good lifts

Hang Clean (Data)

Paused Front Squat (Data)

Weightlifting

Push Press (4 x 6)

@ 75%

Warm-up

Warm-up (No Measure)

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

10 Air Squats

Add 5/2.5 kg

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

10 Air Squats

Add 10/5kg

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

10 Air Squats

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