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