CrossFit Barwon – Elite Weightlifting
Weightlifting
15 Minutes to find your best complex of
Power clean
Front Squat
Clean
Clean (Complex reps)
Jerk Dip Squat (5 x 5 at 120%+ CLean and Jerk)
Warm-up
Warm-up (No Measure)
2 rounds as a team
20 Face Pulls
10 Good mornings to Squats to stand with barbell
10 Front Rack deliveries
10 back rack elbow raises
10 bird dogs*
10 dead bugs*
*with slight pause
Warm-up (No Measure)
Clean drill technique work
– Static Shapes
– 1st pull
– 2nd pull
– 3rd pull
– squatting posture