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


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 (No Measure)

Clean drill revision into Scarecrow drills

– Setup to deadlift

– Clean Pull

– Muscle clean

– Power clean

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