CrossFit Barwon – Elite Chinese weightlifting


Romanian Deadlift (7 sets of 60″ reps, feet on plates)

Deadlift starting at the hips and going down but not touching the ground

Goblet Squat (7 sets of 60″ reps, bare feet idealy)

Hang Clean (7 x 1 from low hang – do not increase if not fast)


Warm-up (No Measure)

3 sets of each

60″ lower ab oblique opener

20 double kb swings


5/ side Bulgarian split squat

30″ side plank side

10 Side to side squats

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