CrossFit Barwon – Elite Chinese weightlifting
Weightlifting
Clean Pull (Blocked: 4 sets of 4 SS 20 weighted HIP Hypers)
Clean (EMOM X 10, 1 no hook, no touch, no feet clean)
Clean (10 Min to establish a 2 RM, full reset, 20″ max.)
Accessory Work
Metcon (Weight)
4 rounds for load, Rest 1:1
30″ dual kb wall sit
15 Dual kb front squat
Warm-up
Flow – Hips (No Measure)
EDWU
5 Minutes
Down Dog > Deep Lunge > Hammie stretch > Cossack> Deep Lunge > Down Dog > Repeat other side