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