CrossFit Barwon – Elite Chinese weightlifting
Weightlifting
Behind The Neck Jerk (power, 6 x 1)
Metcon (AMRAP – Reps)
6 Drop sets, 3 set per side
Bottoms up kb press
Technique revision
Warm-up (No Measure)
Dip drive is the base,
– hold tension in the quads
– Full extension
– fast drive under
-Big balls
Lock out/receiving position
– tension over the traps
– pushing up hard
– tension thought the middle
– strong lock out
Warm-up
Warm-up (No Measure)
5 rounds
10 banded press per side
10 banded pass overs
5 box jumps ( high )