CrossFit Barwon – Elite Weightlifting


15 Minutes to find your best complex of

Power clean

Front Squat


Clean (Complex reps)

Jerk Dip Squat (5 x 5 at 120%+ CLean and Jerk)


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

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