CrossFit Barwon – CrossFit

Competition

2018 Regionals IE4 (Time)

For time:

2 rounds of:

10 snatches, 80 / 56 kg.

12 burpees

Then, 2 rounds of:

10 snatches, 5.5 / 34 kg.

12 burpees

Time cap: 9 minutes
Normal people weights

60/ 40 and 42.5/30 kg

[15 Minute CAP]

All burpees are over bar

Weaknesses

Metcon (No Measure)

Bottom snatch shapes,

50 Hip swivel

5 minute banded Oly wall squat

Overhead in snatch:

5 rounds

10 Flex press with light bar

20 band pull aparts

Warm-up

EDWU: Warm-up (No Measure)

3 rounds

4 LL-UU-RR-OO

10 KB ATW

5 Kb Snatch/side

Then Snatch tech

– High hang pull

– Hang pull

– Snatch pull

– Muscle snatch

– Power snatch

5-4-3-2-1

Snatch building

Down ups

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