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
Weightlifting
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
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