CrossFit Barwon – Elite Chinese weightlifting
Skill
Metcon (No Measure)
3 sets of each in order
200m KB banded carry
20m Overhead barbell carry
20m/side Single arm barbell carry(start with db if required)
Weightlifting
Metcon (Weight)
In teams,
50 Med ball over bar.
Max Height Box Jump (Distance)
Max Height Box Jump
every hesitation is a body weight sled push,
get mad at me, i can take it.
Warm-up
Metcon (No Measure)
YEs i know this is not “Olympic weightlifting” but it is to make you better at it.
So have a bit of fun tonight and get after it.
We’ll still do the Chinese oly warm up cuz its good.