CrossFit Barwon – Elite Chinese weightlifting
Weaknesses
Warm-up (No Measure)
Mobility
2 x 10 of the following
DB OHS with heels elevated
PVC/BB Close grip BTN Press + OHS
Barbell snatch balance
Make good shapes before adding weight
Weightlifting
Heaving Snatch Balance (2×2)
Build up to a heavy 2×2
No footwork
Work speed under the bar
Overhead Squat (3×3)
@85%
Finisher
Metcon (AMRAP – Reps)
Tabata
Medball weighted sit-ups
Straight into 2 min plank