CrossFit Barwon – Elite Chinese weightlifting
Weightlifting
Snatch Balance (1RM)
Snatch balance + OHS
Accessory Work
Snatch Pull (4×3)
At 90-100% of your 1RM
Snatch grip press (4×4)
At 50-60% of your 1RM
Warm-up
Warm-up (No Measure)
2 Rounds
10 Greatest stretch in the world
10 Zotts Press
10 Frog leaps
20 Int/ext rotation straight into
20 Reverse flies
20 Band pullaparts
Then…..drills drills drills baby!