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