CrossFit Barwon – Elite Weightlifting

Weightlifting

Hang Clean (No Feet, 1 RM)

# Strict no feet

# No Hip cleans either

Clean Pull (4 sets of 5 with superset 10 rep static dip)

at 100% of heang clean

do the dips weighted if you can

Warm-up

Oly warm up (No Measure)

2 mins cardio – skipping/ rowing/ jogging/ assault

10 Wrist circles – hands together

10 Arm circles with scapula

10 Arm over and back

10 Arm rotations

10 Tricep stretch with side-bend

10 Torso rotations

10 Over and under

10 Hip circles

10 iron cross on floor

10 Scorpion

10 Walking lunge with twist

10 Spider-man lunge

10 Walking RDL with leg swing

10 Kossack squat

30″ Ankle stretch per side
Partner worlds best front rack stretch for 2 x 1 min per person

Hang clean position drillz

– posture in hang

– balance in hang

– Hang high pull

– Hang muscle clean

– Hang power clean ( no stand )

– Hang clean

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