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

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