CrossFit Barwon – Elite Chinese weightlifting
Weightlifting
Clean and Jerk (2 clean and 2 jerk max)
Clean and Jerk (2 Rep max)
Accessory Work
Metcon (Weight)
5-4-3-2-1
KB Cluster, ascending.
3 rounds not for time.
Warm-up
Warm-up (No Measure)
40 shoulder circles each way
worlds best front rack stretch for 3 minutes
3 sets,
10 deadlift
10 hang muscle cleans
10 press
10 good mornings
technique