CrossFit Barwon – Elite Chinese weightlifting
Weightlifting
Split Jerk (5 x 1+1, BTN power jerk into split jerk.)
Accessory Work
Metcon (Weight)
Can’t shoot a cannon from a canoe.
4 sets,
8-12 Bottoms up kb press/side
8-12 Sorenson hold db rows
8-12 Side bends AHAP
Warm-up
Warm-up (No Measure)
20 pull downs
20 pull through
20 banded pass overs
10/side, Side loaded lunges
3 sets
Technique of the Two jerks we need
BTN
– Dip position and balance
– Hip extension FFS
– Lock out
Split
– Stance
– Balance
– HEAD THROUGH THE WINDOW