CrossFit Barwon – Elite Chinese weightlifting
Technique revision
Scarecrow Clean (4×2)
Start at top of high pull then drop
*Full Squat
Purpose: Drill good movement and fast elbows
Aim: continue to add weight overtime
Focus: speed
Don’t spend too long here
*Use previous data for start weight
Weightlifting
Metcon (Weight)
12 Min EMOM
1 Power Clean
10 KBHP 24/16kg
Start at 50% of 1RM and increase by 5/2.5kg
You only get 1 fail, then stay at that weight for the rest of the EMOM
Power Clean (Data)
Paused Front Squat (8,6,4,2)
Reps: 8, 6, 4, 2
@ 65%, 70%, 75%, 80% of your paused FS 1RM
Focus: Keep posture and tension
Warm-up
Warm-up (No Measure)
Clean drill revision into Scarecrow drills
– Setup to deadlift
– Clean Pull
– Muscle clean
– Power clean