CrossFit Barwon – Elite Weightlifting

Weightlifting

Behind The Neck Jerk (1 RM, go for it!)

+ 3 back off sets at 80%

Accessory Work

Metcon (No Measure)

20 reverse flys

10 double kb press

4 sets

Warm-up

Warm-up (No Measure)

20 weighted shoulder circles

20 weighted snow angels

20 jumping lunges

3 rounds

jerk work

static first

then dynamic

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