CrossFit Barwon – Elite Chinese weightlifting

Technique revision

Behind The Neck Jerk (4 x 4 (Drill))

Drill focus for this week…

– Behind the neck split jerk

– Stay light this is just to practise good movement

– No more than 50/35kg


Metcon (Weight)

Every 2 1/2 minutes for 5 rounds

Cluster + Push press + Power Jerk x 3
Remember perfect practise makes perfect so only add weight to good looking reps, if you start to lose form don’t add weight!

Cluster, push press and power jerk = 1 rep, you are doing 3 each round

Cluster + push-press + power jerk (1 x 3 (Data))


Warm-up (No Measure)

All with Barbell only

3 Rounds

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

10 Air Squats
Don’t rush, move well with perfect form

– Head through on each rep

– Elbows up, big chest

– Know where your feet should be every time in the split, use chalk if you need to

Accessory Work

Warm-up (No Measure)

Before our Technique work, let’s spend some time revising our split stance

– No barbell

– Just footwork

– Trust your legs

– Be a shock absorber

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