CrossFit Barwon – Elite Chinese weightlifting


Anderson Squat (10 x 3. front rack)

Dead stop squat starting from the bottom up, this is a blocked movement so will be very good for anyone with hip/knee/ankle/back issues

Front Squat (10 x 3, otm)

: Tall Clean (10 x 3 otm)

From Extension to atg squat

Squat warmup (No Measure)


40 step death march

10/ side straight leg raise

20 single arm table rock

20 tucked glute bridge

10 supine flares

20 m monster walk

20 m backwards monster walk

10 m/side banded side step

10 banded squats therapy, 5 without band

then 3 rounds

30″ wall sit

7 TNG Goblet squat Building

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