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

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