CrossFit Barwon – Elite Weightlifting
Weightlifting
Power Clean (Heavy Single)
Clean Pull (3 x 1 pull + 2 low hang pulls @ 100% of above)
Clean Deadlift (3 x 3 with deficit at 100%+ of above)
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
quick technical work on the power clean