CrossFit Barwon – Elite Chinese 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 (No Measure)

5 rounds

10 banded press per side

10 banded pass overs

5 box jumps ( high )

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