CrossFit Barwon – Elite Chinese weightlifting
Weightlifting
Front Squat (4 sets of 3 with 6 second pause, no rack)
Clean Pull (Feet on plates, 4 sets of 3, floor-low-hang)
Hang Clean (3 Position power clean, floor-low-hang)
Accessory Work
Metcon (Weight)
Glute ham raises, 30 ” amrap, into 90″ of weighted reverse plank.
3 sets working in teams
Warm-up
Warm-up (No Measure)
10 kb clean per side,
5 jefferson curls
10 power box jumps AHAP
5 med ball toss
3 sets