CrossFit Barwon – Elite Weightlifting
Weightlifting
Clean
One Power clean and one clean off blocks
blocks just above knee
Accessory Work
Metcon (Time)
100 Slant board front squats
with med ball
for time
with a friend
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