CrossFit Barwon – Elite Chinese 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 (No Measure)

10 kb clean per side,

5 jefferson curls

10 power box jumps AHAP

5 med ball toss

3 sets

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